How To Improve Shoulder Mobility And Flexibility For Overhead Movements And Injury Prevention?

Hey there! Have you ever struggled with lifting your arm up high to reach something? Have you ever felt like a T-Rex when trying to grab something from the top shelf? Well, fear no more my friend! I've got some shoulder mobility exercises that will improve your overhead mobility in no time!

Before we dive into the exercises, let's chat about why shoulder mobility is so important. Our shoulders are one of the most mobile joints in our body, but they also tend to be the most unstable. Poor shoulder mobility can lead to pain, tightness, and difficulty with performing everyday tasks. Plus, having good shoulder mobility can improve your posture and reduce your risk of injury. So, let's get to it!

Details

The first exercise we'll be doing is called the shoulder CARs (controlled articular rotations). This exercise focuses on moving your shoulder through its full range of motion while keeping it stable. Follow these steps:

1. Stand with your feet hip-width apart and arms by your sides
2. Squeeze your shoulder blades together and lift your arms up to shoulder height
3. Tuck your chin to your chest and slowly rotate your arms forward in a circular motion
4. Finish the circle by rotating your arms backwards
5. Repeat this for 5 reps on each side

The next exercise is the thoracic spine opener. This exercise helps to improve the mobility of your upper spine, which is great for overhead movements. Here's how to do it:

1. Start in a seated position with your legs crossed and your hands behind your head
2. Take a deep breath in and expand your chest
3. Exhale and slowly twist your upper body to the right side, looking over your shoulder
4. Inhale and come back to the center
5. Exhale and twist your upper body to the left side, looking over your shoulder
6. Inhale and come back to the center
7. Repeat this for 5 reps on each side

The third exercise is called the wall slide. This exercise helps to improve the mobility of your shoulders while keeping them stable. Here's how you do it:

1. Stand facing a wall with your feet hip-width apart and your back flat against the wall
2. Place your forearms against the wall with your hands up and your elbows at a 90-degree angle
3. Slowly slide your forearms up the wall as high as you can without letting your elbows come off the wall
4. Hold for a few seconds and then slowly lower your forearms back down
5. Repeat for 10 reps

The fourth exercise is the prone Y-T-W exercise. This exercise helps to strengthen the muscles in your upper back and improve your shoulder mobility. Follow these steps:

1. Lie face down on a mat with your arms extended overhead in a Y position
2. From there, lift your arms up into a T position and hold for a few seconds
3. Lift your arms up again into a W position and hold for a few seconds
4. Lower your arms back down to the starting Y position
5. Repeat for 10 reps

The fifth exercise is the scapular push-up. This exercise helps to strengthen the muscles around your shoulder blades. Here's how you do it:

1. Start in a high plank position with your hands shoulder-width apart
2. Protract your shoulder blades (push them away from your spine) and lower your chest towards the ground
3. Retract your shoulder blades (pull them towards your spine) and push yourself back up to the starting position
4. Repeat for 10 reps

The last exercise is the banded pull-apart. This exercise helps to strengthen the muscles in your upper back and improve your posture. Here's how you do it:

1. Hold a resistance band with both hands in front of your body
2. Keep your arms straight and pull the band apart by squeezing your shoulder blades together
3. Slowly release the band back to the starting position
4. Repeat for 10 reps

Tips

When doing these exercises, it's important to focus on keeping your shoulder blades down and back. You also want to avoid shrugging your shoulders up towards your ears. Take your time with each exercise and make sure you're moving slowly and with control. If you feel any pain or discomfort, stop the exercise immediately.

FAQs

Q: How often should I do these exercises?

A: You can do these exercises 2-3 times per week to improve your shoulder mobility

Q: Can I do these exercises if I have a shoulder injury?

A: It's always best to consult your doctor or physical therapist first. They can help guide you on what exercises are safe for your specific injury.

Q: Do I need any equipment for these exercises?

A: For the banded pull-apart exercise, you'll need a resistance band. Other than that, you can do these exercises with just your bodyweight!

Congratulations! You've just learned 6 shoulder mobility exercises to improve your overhead mobility. Keep up with these exercises and you'll be reaching for things on the top shelf with ease in no time!

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