The blackburn exercise aids in the treatment and prevention of shoulder problems.
The shoulder can be affected by several injuries and aches, which also impact bodybuilders and those keen on fitness. These complications can result from intense training sessions, bad posture, and prolonged sitting periods.
The blackburn exercise effectively addresses and heals shoulder injuries. This routine alleviates overall shoulder pain and soreness and plays a vital role in shoulder rehabilitation by correcting muscular discrepancies (1). Engaging in the blackburns exercise strengthens the shoulder blades and neighboring muscles, potentially diminishing shoulder discomfort. Additionally, it serves as a corrective exercise, promoting proper shoulder alignment.
This comprehensive exercise manual illustrates the correct technique for performing the blackburns exercise to rehabilitate your shoulders efficiently and highlights its exceptional benefits.
Blackburns Exercise Methods & Targeted Muscles
The blackburns exercise is a bodyweight program that emphasizes strengthening the shoulders, especially post-injury. It mainly targets the delts, rotator cuffs, and other scapular stabilizers.
The complete blackburns exercise series includes several moves: prone horizontal abduction, prone horizontal extension, and prone horizontal scaption on the wall. You’ll need light weights (optional) and an exercise bench to lie on while performing these exercises. By following the proper methods, as explained below, executing the blackburns exercise should be feasible.
Your head and neck should remain relaxed in all positions, and your upper back muscles should stay immobile during the exercise.
Prone Horizontal Abduction (Neutral)
- Lie face down on the exercise bench, arms hanging straight to the ground, with your palms facing downwards.
- Lift your arms to the sides, parallel to the ground.
- Hold this position for about 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Prone Horizontal Abduction (Full External Rotation)
- Lie face down on the exercise bench with your arms extended straight down while your thumbs point upwards (hitchhiker’s position).
- Lift your arms to the sides, slightly in front of the shoulder, keeping them parallel to the ground.
- Hold this position for 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Prone Horizontal Scaption (Neutral)
- Lie face down on the exercise bench, arms hanging straight to the ground, with your palms facing downwards.
- Lift your arms to the sides, parallel to the ground.
- Move the arms slightly forward by 30 degrees. This motion is akin to prone horizontal abduction.
- Hold this position for about 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Prone Horizontal Scaption (Full External Rotation)
- Lie face down on the exercise bench with your arms extended straight down while your thumbs point upwards (hitchhiker’s position).
- Lift your arms to the sides, parallel to the ground.
- Move the arms slightly forward by 30 degrees. This motion is akin to prone horizontal abduction.
- Hold this position for about 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Prone Horizontal External Rotation
- Lie face down on the exercise bench with your arms extended to your sides, elbows bent at a 90-degree angle pointing downwards.
- Rotate your arms externally so your forearms face forward and parallel to the ground.
- Hold this position for 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Prone Horizontal Extension
- Lie face down on the exercise bench, arms hanging straight to the ground, with palms facing forward.
- Lift your arms horizontally, almost parallel to your chest.
- Hold this position for 2-3 seconds, then gently lower your arms and shoulders back to the starting position for additional sets and reps.
Benefits
The blackburns exercise guide is an excellent shoulder regimen to incorporate into your workouts. Still uncertain? Consider the following benefits of performing the blackburns exercise.
Enhances Shoulder Strength
The blackburns exercise is a fantastic routine for upper body strength, targeting the shoulders and adjacent muscles such as the scapular stabilizers and the rotator cuff. This exercise can also remedy any muscular imbalances, further boosting your strength.
Increased Oxygen Levels
To perform the blackburns exercise, you begin in a face-down stance. This helps expand the blood vessels and accelerates the heart rate. As a result, it facilitates optimal blood flow throughout the body, which is beneficial for muscle development.
Shoulder Rehabilitation
The blackburns exercise enhances shoulder alignment and flexibility. Moreover, it reinforces the muscles around the shoulders, potentially alleviating shoulder discomfort. Consistently practicing these exercises can also lower the likelihood of injuries.
Flexibility & Versatility
With six different positions in the blackburns series, you can select the one that best addresses the specific area of your shoulder you wish to target.
Carryover to Other Exercises
Engaging in the blackburns exercise fortifies your shoulder and its adjacent muscles, aiding in quicker development of your pectoral and dorsal muscles. Proper form during blackburns can enhance your technique for associated exercises.
Blackburns Alternatives
Incorporate the blackburns exercise into your shoulder regimen, particularly if you’re dealing with an injury. However, for additional shoulder strengthening, consider these three alternative exercises.
Seated Side Lateral Raise
The seated side lateral raise targets your lateral deltoids. Maintaining proper form is crucial when selecting the appropriate weights. For a more effective shoulder workout, elevate the dumbbells above shoulder level while keeping your elbows bent.
Dumbbell Front Raise
The dumbbell front raise primarily focuses on the anterior deltoids. This exercise also engages the chest and trapezius muscles as stabilizers. Depending on whether you perform this exercise seated or standing, your core may also be involved.
Reverse Fly
The reverse fly is excellent for strengthening the shoulders. It targets the difficult-to-engage areas of your deltoids and improves posture.
FAQs
What are the benefits of the blackburns exercise?
The blackburns exercise fortifies the muscles around the shoulder and assists with shoulder rehabilitation. For additional advantages, refer to the exercise guide above.
What is the blackburns exercise?
Blackburns is a bodyweight exercise that aids in correcting posture and strengthening the shoulders. It can also be used for shoulder injury rehabilitation.
How do you do the blackburns exercise?
To perform this exercise, you may need a table, and optionally, light dumbbells or plates. The guide above outlines the six movements involved.
Follow us on Instagram, Facebook, and Twitter for more exercise guides!
References
- Hwang, M., Lee, S., & Lim, C. (2021). Effects of the Proprioceptive Neuromuscular Facilitation Technique on Scapula Function in Office Workers with Scapula Dyskinesis. Medicina (Kaunas, Lithuania), 57(4), 332. https://doi.org/10.3390/medicina57040332
- Budgujar, A., Golhar, S., & Jeswani, K. (2023). Effectiveness of Blackburn Exercise with Thoracic Extension Exercises Versus Thoracic Extension Exercise on Postural Hyper Kyphosis and Scapula Position in Young Asymptomatic Individuals – A Comparative Study. International Journal of Science and Healthcare Research, 8(3), 381–393. https://doi.org/10.52403/ijshr.20230352