How To Improve Shoulder Mobility And Prevent Impingement?
Do you suffer from shoulder pain or discomfort during exercise? It might be a sign of poor shoulder mobility. But don't worry, there are exercises you can do to improve your range of motion and reduce pain.
Exercises to Improve Shoulder Mobility
Here are four exercises recommended by fitness experts to increase your shoulder mobility:
1. Side-Lying Shoulder Rotation
Start by lying on your side with your top arm bent at a 90-degree angle. Slowly rotate your arm down towards the floor until you feel a stretch in your shoulder. Return to the starting position and repeat on the other side.
2. Doorway Stretch
Stand in a doorway and place your hands on either side of the frame, with your palms facing forward. Lean forward until you feel a stretch in your chest and shoulders.
3. Supine Shoulder Flexion
Lie flat on your back with your arms extended above your head. Slowly lift your arms towards the ceiling while keeping them straight. Hold for a few seconds before lowering back down.
4. Shoulder Circles
Stand with your arms at your sides and make large, slow circles with your shoulders. Start with smaller circles and gradually increase the size. Repeat in the opposite direction.
Details
Performing these exercises regularly can increase your shoulder mobility and reduce pain and discomfort. It's important to start slowly and gradually increase the intensity as your body gets used to the movements.
It's also important to focus on your breathing and not to push yourself too hard. If you experience pain or discomfort, stop the exercise and seek medical advice.
Tips
Here are some tips to get the most out of your shoulder mobility exercises:
- Perform the exercises 2 to 3 times a week
- Warm up your body before starting the exercises
- Don't rush the movements and focus on proper form
- Use light weights or resistance bands to increase the intensity
- Take breaks between sets if needed
FAQ
What causes poor shoulder mobility?
Poor shoulder mobility can be caused by a number of factors, including age, injury, and a sedentary lifestyle. It can also be caused by certain medical conditions such as arthritis or rotator cuff tears.
Are there any risks associated with these exercises?
As with any exercise, there is a risk of injury if not done properly. It's important to start slowly and gradually increase the intensity, and to seek medical advice if you experience pain or discomfort.
How long does it take to see results from shoulder mobility exercises?
Results can vary depending on the individual and the severity of the issue. However, regular exercise can lead to improved shoulder mobility over time.
Can these exercises be done at home?
Yes, these exercises can be done at home with minimal equipment. All you need is a mat and some light weights or resistance bands.
How often should I do these exercises?
It's recommended to perform the exercises 2 to 3 times a week for best results.
Should I talk to my doctor before starting these exercises?
If you have a medical condition or are experiencing severe pain or discomfort, it's always a good idea to speak with your doctor before starting any new exercise program.
Improving your shoulder mobility can lead to reduced pain and discomfort, and can help you get the most out of your workouts. Make sure to incorporate these exercises into your fitness routine for best results, and always listen to your body and seek medical advice if needed.
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