5 exercises to protect your shoulders
What's the story
Good shoulder mobility is key to a healthy and active lifestyle. It allows you to carry out everyday tasks with ease and minimizes the risk of injuries.
By including specific exercises in your routine, you can greatly improve shoulder flexibility and strength.
This article provides a list of five effective exercises to improve shoulder mobility, ensuring you maintain optimal joint health and function.
Arm circles
Arm circles for flexibility
Arm circles are a quick and easy way to improve shoulder flexibility.
Stand with feet shoulder-width apart, extend arms out to the sides, and make small circles in the air.
Gradually increase the size of the circles as you continue.
Do this exercise for about 30 seconds in each direction to warm up your shoulders before doing intense activities.
Band dislocations
Shoulder dislocations with a band
Hold a resistance band or a broomstick with both hands wider than shoulder-width apart.
Raise it over your head and bring it behind your back, keeping arms straight.
This motion stretches the shoulders, increasing flexibility and range of motion over time.
Repeat this exercise 10 times to effectively loosen tight muscles around the shoulders.
Wall angels
Wall angels for posture improvement
Stand with your back against a wall and your feet a few inches away from it. Push your lower back into the wall.
Raise your arms to create a W shape against the wall, then slowly slide them up into a Y shape. Try to keep your elbows and wrists in contact with the wall as you move.
This exercise improves posture by targeting upper back muscles and promoting shoulder mobility.
Needle stretch
Thread-the-needle stretch
Start on your hands and knees on an exercise mat or soft surface.
Slide one arm underneath your body, lowering your shoulder toward the ground until you feel a gentle stretch across your upper back and shoulder blade area;
hold this position for a moment before returning to the starting position, and repeat on the other side.
Do three sets on each side daily to increase overall flexibility within the joints.
Scapular push-ups
Scapular push-ups for stability
Get into a plank position, making sure to keep your core engaged throughout the entire exercise.
Lower your chest to the floor without bending your elbows, letting your scapulae squeeze together.
Pause briefly, return to the starting position, and repeat for a total of eight times.
This exercise strengthens the stabilizing muscles around the joint, which improves control during day-to-day activities.