Hello and welcome to this instructional video on shoulder mobility training. If you’re experiencing shoulder pain or limited range of motion, this video is for you. In this video, I will share with you some of the exercises and techniques that helped me improve my shoulder mobility and strength.
Before we get started, it’s important to assess where you’re currently at with your shoulder mobility. Using a camera or phone, raise your arm forward and see how far it can go. Repeat with the other arm. This will give you a starting point and a goal to work towards. Remember to be patient and trust the process. Results may not be immediate, but with consistency and dedication, you can improve your shoulder mobility.
The first exercise is the surrender exercise. Start with your hands in front of you and rotate them back as far as you can comfortably go, feeling a slight discomfort. Hold for 6-12 seconds and repeat. This exercise tests and improves the mobility of your shoulders.
The next exercise is the arm sliders. Stand tall and have your hands at your sides. Push your arms back as far as you can, feeling a slight discomfort. Hold for 6-12 seconds and repeat. This exercise works the rotator cuff muscles underneath your deltoids.
The open door exercise requires a cable machine or elastic band anchored to a sturdy object. From the anchor point, prepare your arm with the handle at your side and the elbow firmly clamped to your body. Engage your core and slowly move your arm out to the side while keeping your wrist straight and chest up. This exercise strengthens the rotator cuff muscles.
The closed door exercise is similar to the open door exercise but with the arm starting out to the side. From this position, slowly bring your arm inwards as if closing a door while keeping tension on the band or cable. This exercise also strengthens the rotator cuff muscles.
Finally, the single loaded arm raise exercise requires an elastic band anchored to a sturdy object. Raise your arm up and walk forward, feeling the band pulling on your arm. Take small steps and stop when you feel a slight discomfort. Engage your core and bring your hips forward, lengthening out your arm. This exercise improves shoulder mobility and strength.
Remember to work towards a little discomfort with each repetition and avoid working through pain. Progressively improve your range of motion and form with consistency and dedication. Thank you for watching, and if you found this video useful, please like, comment, and share. For more information on improving your body and relieving pain, visit bodythrive.co.
The Science
First, it’s important to understand the anatomy of the shoulder joint. The shoulder joint is a ball-and-socket joint that allows for a wide range of motion. However, this range of motion also makes the shoulder joint more prone to injury, especially in athletes or individuals who engage in repetitive overhead movements.
The exercises demonstrated in the video are designed to improve shoulder mobility and stability, while also strengthening the muscles of the shoulder, upper back, and chest. By improving mobility and stability, the risk of injury can be reduced, and athletes can perform at their best.
The surrender exercise, which involves raising the arms and then pushing them back while keeping the elbows straight, is designed to improve shoulder mobility. This exercise engages the rotator cuff muscles, which are a group of four muscles that help to stabilize the shoulder joint. The surrender exercise also engages the muscles of the chest, back, and arms.
The arm sliders exercise, which involves pushing the arms up against a wall, is designed to strengthen the muscles of the shoulders, chest, and back. This exercise engages the deltoid muscles, which are the primary muscles responsible for lifting the arm overhead.
The open and closed door exercises are designed to strengthen the rotator cuff muscles. These exercises engage the muscles that help to stabilize the shoulder joint, which can help to reduce the risk of injury.
The single loaded arm raise exercise is designed to improve shoulder mobility and stability. This exercise engages the muscles of the shoulder, upper back, and chest, while also challenging the core muscles. By challenging the core muscles, athletes can improve their overall stability and reduce the risk of injury.
Overall, these exercises are designed to improve shoulder mobility and stability, while also strengthening the muscles of the shoulder, upper back, and chest. By improving mobility and stability, athletes can perform at their best and reduce the risk of injury.