Table of Contents
First, if you have an injury, see a competent professional. That should go without saying, but I'll say it anyway. After you see one, if you have a pulled muscle or postural issues, these drills can help accelerate your rehab and reduce the likelihood of a repeat injury, and they use the tools you already have in your home or at your gym. Many people won't have all of them, but everyone has at least one.
The Kettle Bell
We'll begin with the get-up. Lie on your back with the bell pressed in the top position of a floor press. We'll assume the bell is in your right hand. For the left side, reverse all the directions. Bend your right leg and push down with your right foot, riving your body over to your left side. Use the force of the rotation to roll up onto your left elbow and forearm, the right arm still straight. Keep looking at the bell. If your injury is new, you might want to return to the beginning and repeat that a few times. Otherwise, Press up through the left hand until both arms are straight and raise your hips on the tripod of your outstretched left leg, your bent right leg and your left arm.
Finally, draw the left leg back through the gap between the left hand and right leg, move to a lunge position and take your left hand off the floor. Stand up, then repeat the steps in reverse to return to the floor. That's one rep! Yes, it can be a strength builder, but it's really about form and feel. It's a good way to build stability in the shoulder girdle and should be considered for a role in any shoulder rehab program. For more tips on this move, you should check out instructional videos - Dan John Steve Cotter and Pavel Tsatsouline all offer useful, trustworthy free content in this area.
The arm bar is a little less familiar. Start lying on your back, with the bell pressed, just like the get-up. Again, we'll assume that the bell is in your right hand. You'll now raise your left hand overhead, so that your arm is in contact with the floor. Move your hips too, letting your right leg come over your left and using the weight of that to roll your hips until they're side-on to the floor. You should look at your left hand and keep the right arm vertical.
We'll look at the Arnold press, named for Arnold Schwarzenegger. Start in the top position of a bicep curl, with your palm facing you and the bell at head height. Now, you're going to press overhead as you rotate your palm until it faces forward. You'll soon find that this seemingly simple movement actually requires, and develops, more stability at the shoulder than a traditional dumbbell press. Think about the position of your elbow and elevate your shoulder so that at the end of the movement your shoulder is in your ear (note: Not, your ear in your shoulder!)