The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. Breathe easily while performing them. These shoulder exercises can be used to prevent developing problems or even to correct problems you are having with your shoulders.
If you are currently suffering from shoulder pain be sure to get the approval of your Doctor before trying the following exercises.
Dynamic Stretching, Mobility & Balance Exercises
Current research work detailed in Medicine & Science in
Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning
Research, vol 15 (1): 98-101 suggests that the
use of dynamic stretches - slow controlled movements through the full range of
motion - are the most appropriate exercises for the warm up.
With the
following exercises, only perform through the range of motion that you can
control. Take your time. Learn how to
control the movements before speeding them up and before increasing the range
of motion that you use.
These exercises can be performed every day if you feel like it. Only perform enough repetitions to warm the muscles up. (Stop before you feel any fatigue in the muscles being used for each individual exercise.)
Exercises for Joint mobility (Perform 6 to 10 repetitions of each of the following)
Pace of movements, SLOW to MODERATE
Shoulder Movements
The focus on the first five exercises is learning to use the shoulder blades to move the arms and shoulder joints.
These can be done while seated or standing tall, feet
slightly wider than shoulder-width apart, knees slightly bent. Be sure you have plenty of room for your arms to move.
1. Raise your shoulders towards your ears, take them backwards, down and then up again to the ears in a smooth action.
2. Bend elbows so hands are at elbow height. Squeeze Shoulder
blades together long enough to really feel the muscles contract. Feel the effect this has on your spine. This exercise teaches you how these muscles can keep your spine from bending at the waist instead of the hips like it should.
3. Shrug shoulder blades up, hold long enough to really
feel the contraction.
4. Bend elbows so that hands are at elbow height. Squeeze one shoulder blade back. Feel how that shoulder blade is connected to your spine. Bring that shoulder blade forward while squeezing the other sides shoulder blade back.
5. Hold both arms straight in front about shoulder height. While keeping the elbow straight, move one shoulder blade back towards the spine. Bring it forward and repeat with the other arm. Be sure to focus on using the shoulder blades to move the arms.
Arm circles are another great warm up for the shoulders.
Stand tall, feet
slightly wider than shoulder-width apart, knees slightly bent.
1. Squeeze shoulder blades together, raise your arms to your sides, move each arm is small circles. Slowly increase the size of the circles. Repeat in the opposite direction. If you already have shoulder pain, the hands should only be raised as high as the shoulders can tolerate.
Arm Swings: Be sure to feel the muscles being used.
Stand tall, feet
slightly wider than shoulder-width apart, knees slightly bent
Keep the back
straight at all times.
1. Overhead/Down
and back - Swing both arms continuously to an overhead position and then
forward, down, and backwards.
2.Side/Front
Crossover - Swing both arms out to your sides and then cross them in front of
your chest.
Wall Slides
Stand tall with your arms over your elbows, with the back of the head, elbows, wrist, shoulders, rear, and feet against the wall. Se sure to have a normal amount of arch in the lower back.
Slowly move your hands up the wall while keeping all the contact points on the wall.
I have my clients spend most of their time on the downward movement since most people need to work on the ability of their lower trapezius muscles to hold their shoulder blades down..
Slowly move your hands down the wall while keeping your contact points on the wall. Focus on how close you can get your elbows to the sides of your body. Done correctly, you should feel the contraction of the muscles below your shoulder blades. Hold the bottom position for a count of 10.
Next weeks topic, Hip mobility 101.
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