Let’s face it, a lot of us have shoulder issues. Years and years of texting, driving and sitting more and more hours every day, has left us with poor posture and limited ranges of motion. And this is okay if you never plan on putting your hands over your head again, but for most of us this isn’t an option. Even if it is not very often, at some point you're going to need to reach above your head and having better shoulder mobility will allow you to have more options with what you put over your head. But I’m not here just to tell you how bad your mobility is and leave. Let's do something about it! Here are 5 exercises and stretches to improve your shoulder mobility.
Kettlebell Bottoms Up Z Press
Sit on the floor with your leg straight out in front of you. Hold the Kettlebell handle with the bottom of the Kettlebell over the top of your knuckles. Press the Kettlebell up over your head while keeping your body nice and tall. Try not to lean backwards. Repeat this 8 to 10 times for 3 sets on each arm.
Wall Extensions
Sit or stand against a wall with your hips and whole back flat against the wall. Raise your elbows to a 90-degree angle, keeping in contact with the wall as much as possible. Attempt to slide your arms up the wall while maintaining hip, back, and arm contact.
Door Frame Hangs
Position yourself inside a door frame, gripping the entryway anywhere from 90 to 180 degrees and pushing your torso through. Keep in these stretches for anywhere from 30 seconds or more while maintaining full-belly breathing.
Child’s Pose with Side Reach
Sit on the floor with your hips on top of your heels. Put your hands on the floor and walk them out as far in front of you as you can without taking your butt off of your heels. Then take one hand and put it on top of the other and lean toward the side of the top hand. Example, if you put your left hand on top of your right hand then lean into your left side.
Pass Throughs
Yup, the good old pass throughs you did during class can help improve your shoulder mobility. Stand or sit holding a straight object (pvc pipe, broomstick, towel, resistance band) with a wide grip. Without bending your elbows loop the object over your head and continue until the object touches your back. As this gets easier, shorten your grip width.
So if you or someone you know is struggling with shoulder limitations, pick a couple of things from this list and get to work. 10 to 15 minutes a day, every day can change your mobility and improve your life.