How To Improve Shoulder Mobility And Prevent Impingement Or Rotator Cuff Injuries?
Are you looking for ways to improve your shoulder and scapular mobility and stability? You've come to the right place. In this post, we'll be sharing 15 moves that will help you do just that.
1. Wall Slides
Start by standing against a wall with your feet a few inches away from the wall. Place your arms flat against the wall and slide them up and down slowly, making sure that your shoulders and scapulae are moving together.
2. External Rotation Stretch
Stand with your arms at your sides and your elbows bent to a 90-degree angle. Slowly rotate your arms out to the side as far as you can without causing pain. Hold for a few seconds before returning to the starting position.
3. Scapular Push-Ups
Start in a plank position with your arms straight. Slowly lower your body towards the ground, making sure to keep your elbows close to your body. As you push yourself back up, focus on bringing your shoulder blades together.
4. T-Spine Rotation
Start by lying on your side with your knees bent and your arms straight out in front of you. Slowly rotate your top arm towards the ground behind you, keeping your eyes on your fingers. Hold for a few seconds before returning to the starting position.
5. Wall Angels
Stand with your back against a wall and your arms at your sides. Slowly raise your arms up towards your head, keeping your elbows and hands in contact with the wall. Hold for a few seconds before lowering your arms back to the starting position.
6. Prone T's
Start by lying face down on a bench or table with your arms straight out to the sides. Slowly raise your arms up towards the ceiling, keeping your shoulder blades together. Hold for a few seconds before lowering your arms back to the starting position.
7. Y-W-T Exercise
Lie face down on a bench or table with your arms at your sides. Slowly raise your arms up into a 'Y' shape, then move them out to a 'W' shape, and finally into a 'T' shape. Make sure to keep your shoulder blades together throughout the exercise.
8. Shoulder Shrug Mobility
Stand with your arms at your sides and shrug your shoulders up towards your ears. Hold for a few seconds before lowering your shoulders back down.
Details
Performing these exercises regularly can help improve your shoulder and scapular mobility and stability. It's important to start with light weights and progress slowly to avoid injury. You may also want to add stretches and foam rolling to your routine to help release any tight muscles.
If you experience any pain or discomfort while performing these exercises, stop immediately and consult a healthcare professional.
Tips
- Start with a light weight or no weight at all and progress slowly.
- Focus on form and alignment.
- Incorporate stretches and foam rolling into your routine.
FAQ
1. What is shoulder and scapular mobility and stability?
Shoulder and scapular mobility refers to the ability to move the shoulders and shoulder blades through a full range of motion. Shoulder stability refers to the ability to maintain proper alignment and control of the shoulder joint.
2. Why is shoulder and scapular mobility and stability important?
Poor shoulder and scapular mobility and stability can lead to shoulder pain and injury. By improving your mobility and stability, you can reduce your risk of injury and improve your performance in various physical activities.
3. How often should I perform these exercises?
It's recommended to perform these exercises 2-3 times per week for optimal benefits.
So there you have it – 15 moves to improve your shoulder and scapular mobility and stability. Incorporate these exercises into your routine and feel the difference in your daily activities and workouts.
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