Having perfect shoulders mobility is the dream of many men and women. But it’s something that many people struggle with. You might have noticed that most people lack the ability to move their arms freely during exercise. The problem is not necessarily that you can’t move through a full range of motion in these movements, but it’s just that you could feel uncomfortable when you try to do so. This is due to the fact that you don’t have enough flexibility in certain areas of your body namely your shoulders.
Importance of flexibility in your shoulders.
The shoulder is a complex joint that permits us to lift, pull, push and rotate the arms. The shoulder joint consists of three bones named the scapula (shoulder blade), humerus (upper arm), and clavicle (collarbone).
Flexibility is an important component of good movement and helps us perform everyday tasks easily and without pain. The muscles that surround the shoulder help to create stability for your joint. But when these muscles are tight or weak, they may affect how you move your arms and shoulders.
A person with a limited range of motion in their shoulders may experience pain while moving forward, carrying something heavy, or playing sports. Similarly, if you have injured your shoulder, it may take time to regain your full range of motion.
So, in today’s blog, I will be discussing 4 incredible exercises that will help to increase your shoulder’s mobility.
1. Sleeper stretch workout.
The sleeper stretch exercise is a popular stretch for improving your shoulder flexibility. Also, it’s a great way to loosen up your back, neck, and chest muscles.
How to perform?
Lie down on your back on a mat with both arms extended over your head and palms facing downward position.
Now lift one arm above your head till it touches the ground and hold it there for a few seconds. Then lower it back to its beginning position. Repeat this movement with both of your arms simultaneously and hold them there for 3-5 seconds every time before lowering them back to their original position.
Repeat this exercise 8-10 times each on both sides daily for the best results.
2. Perform a pec stretch workout.
The pecs are an important group of muscles because they provide support for your shoulder joint, help to keep your shoulders healthy, promote good posture, and help create a more muscular physique.
You can perform pec stretch workouts anywhere at home. Also, it’s a beneficial workout for those who want to improve the flexibility of their shoulders.
Advantages of the pec stretch:
- Improves Posture
- Improves Flexibility in Shoulders
- Relieves Shoulder Pain
- Increases Circulation
How to perform?
Stand upright with feet shoulder-width apart and knees slightly twisted. Make sure to keep your back straight and your head up. Now raise your arms out to both of your sides until they are parallel to the ground while keeping them straight (not bent at the elbows). Gently lean forward until a stretch is felt in your chest muscles on either side of your body (right above the chest area). Take a pause at this position for 5-10 seconds, then slowly return to the beginning position. Repeat this step 10 times daily.
3. Quadruped shoulders circle.
It’s a great shoulder stretching workout that you can perform in the comfort of your own home. The quadrupeds shoulders circle exercise is a great way to get a full range of motion for your shoulders and increase their flexibility.
The main muscles that are used in this workout are the anterior deltoid, pectoralis major and minor, triceps brachii, trapezius, levator scapulae, rhomboids, and serratus anterior.
If you have any type of shoulder injury, such as rotator cuff injuries or anterior shoulder impingement syndrome, then it’s important that you must talk with your physician before doing this workout.
How to perform.
Get on the exercise mat, and start on all fours with your hands below your shoulders and knees underneath your hips. Keep your back in the neutral position and gaze straight ahead.
Inhale while raising one arm in the forward direction, and exhale while lowering it back down to the ground. perform this exercise five times on each side.
Inhale while raising both arms forward, and exhale while lowering them back down towards the ground. Do this five times on every side.
Inhale while moving your head slowly and gradually toward one shoulder, then exhale while turning it slowly toward the other shoulder until you are looking forward again. Repeat this exercise five times on each side.
Besides that, as I discussed before that, if you are planning to get a membership to the gym, you must purchase lightweight, and high-quality gym workout clothes so that you can get the hundred percent out of your exercise or training session.
4. The Tall Kneeling Arm Raises workout
The Tall Kneeling Arm Raises workout helps maintain the health of your shoulders. If you perform this workout regularly it stretches the front of your shoulder joints and chest, as well as assists in lengthening the muscles of your upper back. This stretch can help to prevent injury and improve your posture by increasing mobility in your upper back.
How to perform.
Get yourself into a tall kneeling position with your hands on the floor and your back should be straight. Make sure there is sufficient room behind you so that you can lean back without hitting anything with your head or tailbone. Make sure that when you lean back, you’re not pushing too hard against the floor with your toes as this may cause fatigue in the lower body rather than working out the muscles in your upper body where you want them most.
Being at this position, raise one of your arms slowly over your head until it’s parallel with the floor; then lower slowly back down to the starting position and repeat on the other side before switching your arms again
Precautions.
Avoid doing any workout that causes pain or discomfort in the shoulders.
Make sure you have adequate rest between sets of workouts.
Always perform warm-up exercises before performing weight training exercises as it will help in the prevention of injuries and strains in your muscles.
