Shoulder mobility is crucial for optimal performance and injury prevention. Tight shoulders can limit your range of motion and lead to discomfort or even injury. Fortunately, there are many shoulder stretches that can help improve your mobility and flexibility. Simply adding some stretches and strengthening exercises into your routine 1 – 2 times a week can lead to improve range of motion – consistency is key.
4 Stretches to incorporate into your routine:
- Doorway Stretch : Stand in a doorway with your arms outstretched and your hands resting on the frame. Slowly lean forward, feeling the stretch in your shoulders and chest. Hold for 30 seconds, and repeat several times.
- Thread the Needle : Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Reach your right arm under your left arm, and extend your left arm forward, resting your left shoulder on the ground. Hold for 30 seconds, then switch sides.
- Puppy Pose: Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips. Walk your hands forward, lowering your chest toward the ground. Keep your hips over your knees and your arms extended. Hold for 30 seconds.
- Crossarm Shoulder Stretch : Stand with your feet shoulder-width apart. Bring your right arm across your chest, and use your left arm to pull it closer to your body. Hold for 30 seconds, then switch sides.
Never push or stretch through pain and any stretching should be done to mild discomfort.
While improving the mobility within your shoulders it is also important to learn how to move them correctly and strengthen them.
5 exercises to incorporate into your routine to help strengthen the shoulders:
- Scap Press Up : Start in a plank position with your hands directly under your shoulders. Keep your arms straight as you lower your shoulders down and back, squeezing your shoulder blades together. Push back up to the starting position, and repeat for 10 to 20 repetitions.
- Band Pull Aparts : Hold a resistance band with your palms facing down and your hands shoulder-width apart. Pull the band apart as you bring it to your chest, squeezing your shoulder blades together. Release and repeat for 10 to 20 repetitions.
- Bar Hangs : Hang from a pull up bar with arms fully extended. Aim to hang between 10 – 30 seconds
- Banded Face Pulls : Attach a resistance band to a stable object at chest height. Hold the band with both hands, and pull it toward your face, keeping your elbows high and squeezing your shoulder blades together. Release and repeat for 10 to 20 repetitions.
- Banded external rotation : Tie a band to an upright at shoulder height, keep the elbow at 90 degrees with the arm across your chest. Slowly Rotate your arm outwards and slowly return to the starting position. Repeat for 10 to 20 repetitions.
Incorporating these exercises into your workout routine can help improve shoulder health and prevent injuries. Remember to start with light bands and focus on proper form to avoid strain on your shoulders. With consistent practice, you can develop strong, stable, and healthy shoulders that will serve you well for the rest of your life.
If you currently experiencing any shoulder pain, it is advisable to get this checked over first to rule out anything serious. Please consult coaches who can advise further and either take you through the routines or refer you out to a physiotherapist if more diagnosis is needed.
Happy shoulders = Happy Life
Richie Mc Wade