How To Improve Shoulder Mobility And Stability For Better Range Of Motion And Injury Prevention?
If you're looking to improve your shoulder mobility, you're not alone. Many people struggle with stiff, uncomfortable shoulders, and the issue can be particularly problematic for farmers who rely on their upper body strength for necessary tasks such as lifting hay bales and other heavy objects.
Thankfully, there are a variety of exercises you can complete to increase your shoulder mobility and prevent future discomfort and pain. Here are some of our top picks:
- Shoulder Pass-Throughs
Shoulder pass-throughs are a simple, beginner-friendly exercise you can complete on a daily basis to see improved shoulder mobility over time. To complete a shoulder pass-through, find a broomstick or PVC pipe and stand with your feet shoulder-width apart. Hold the stick with a wide grip and lift it up above your head. Keeping your arms straight, slowly move the stick to your back and then back up to the starting position. Repeat for a set of 10 repetitions.
- Snow Angels
Snow angels are a classic exercise that works to strengthen the muscles in your shoulders while also improving flexibility and mobility. To complete a snow angel, lie flat on your back with your arms at your sides. Slowly lift your arms off the ground and move them in a sweeping motion up above your head, simultaneously opening your chest and engaging your shoulder blades. Lower your arms back down to the ground and repeat for a set of 10.
- Overhead Press and Reach
If you're looking for an exercise that can build strength while also improving mobility, the overhead press and reach is a great option. To complete this exercise, stand with your feet shoulder-width apart and hold a dumbbell or kettlebell in each hand. Lift the weights to shoulder height, then simultaneously press them over your head while reaching your arms as high as you can. Lower the weights back down slowly and repeat for a set of 10 reps.
- Wall Angels
Wall angels are another simple, beginner-friendly exercise you can complete on a daily basis to see improved shoulder mobility. To complete a wall angel, stand with your back against a wall and your feet shoulder-width apart. Place your palms flat against the wall with your elbows bent at a 90-degree angle. Slowly raise your arms until they're straight above your head, then lower them back down to the starting position. Repeat for a set of 10 reps.
- Scapular Wall Slide
The scapular wall slide is an exercise that targets the muscles in your upper back while also improving mobility in your shoulders. To complete this exercise, stand with your back against a wall and your feet about 6 inches away from the wall. Place your palms flat against the wall at shoulder height. Slowly slide your arms up the wall towards the ceiling while simultaneously squeezing your shoulder blades together. Lower your arms back down and repeat for a set of 10 reps.
- Bear Crawl
The bear crawl is an exercise that can help build strength in your arms and shoulders while also improving mobility. To complete a bear crawl, get on all fours and then lift your knees up off the ground so that your weight is on your hands and feet. Move forward by taking small, controlled steps with your hands and feet, focusing on keeping your arms straight and engaged. Move forward for 10-15 steps, then reverse and move backward for 10-15 steps.
- Fly Flat Extensions
If you're looking for an exercise that targets your back, shoulders, and chest, the fly flat extension is a great option. To complete this exercise, lie flat on your stomach with both arms extended straight out in front of you. Slowly lift both arms off the ground and move them out to the sides in a controlled, sweeping motion. Hold for a count of two, then lower your arms back down and repeat for a set of 10 reps.
- Single-Arm Dumbbell Snatch
The single-arm dumbbell snatch is an exercise that improves mobility in your shoulders while also building strength. To complete this exercise, stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Slowly lift the dumbbell up to shoulder height, then press it up over your head while simultaneously dropping into a squat. Return to standing position and lower the weight back down to shoulder height. Repeat for a set of 10 reps on each side.
Tips for Improving Shoulder Mobility
In addition to completing the exercises outlined above, there are several additional tips you can keep in mind to improve your overall shoulder health and mobility:
- Stretch Daily: Stretching is one of the most effective ways to improve mobility and reduce the risk of injury. Make sure to stretch regularly, especially before and after any physical activity.
- Use Proper Lifting Technique: Whether you're lifting hay bales or other heavy objects, be sure to use proper technique to avoid excessive strain on your shoulders.
- Stay Active: Regular activity can help improve overall shoulder health and mobility over time. Whether it's walking, running, swimming, or any other form of physical activity, make sure to stay active and keep your body moving.
- Work with a Physical Therapist: If you're experiencing chronic shoulder pain or stiffness, it may be helpful to work with a physical therapist to develop a customized exercise and stretching plan.
FAQ
What Causes Shoulder Mobility Issues?
Shoulder mobility issues can have a variety of potential causes, ranging from injury and overuse to poor posture and lack of mobility in other areas of the body.
Are Shoulder Mobility Exercises Safe for Everyone?
While the exercises outlined above are generally considered safe for most people, it's always a good idea to check with your doctor or a qualified physical therapist before starting any new exercise routine.
How Often Should I Complete Shoulder Mobility Exercises?
For best results, aim to complete shoulder mobility exercises at least 2-3 times per week. You can also complete simple stretches on a daily basis to maintain flexibility and improve overall shoulder health.
Conclusion
Whether you're a farmer or simply someone looking to improve your overall shoulder health and mobility, completing regular shoulder mobility exercises can be a great way to strengthen your upper body and reduce your risk of injury. With the exercises and tips outlined above, you can get started on the path to improved shoulder mobility today!
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