We use our shoulder muscles to do simple everyday tasks such as pulling dishes from our cupboard, lifting laundry, and brushing our hair. Our shoulders are one of the most mobile joints in our body because they help us to lift, pull, and push.
Consider trying these shoulder movements to help with mobility, but as always, remember to consult your doctor before starting any new exercise routine:
To start, lean forward against a sturdy table or the back of a sturdy chair for support. Ensure you have ample support to prevent a fall.
Arm Swings Forward and Backwards:
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Let your left arm dangle straight down, then slowly swing your free arm front and back, gradually increasing the length of the swing.
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Repeat 10 times on each arm for 3 sets. You can also do this with both arms if stability isn’t an issue.
Arm Swings Side to Side:
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Staying in the same position, lean forward with one arm dangling straight down, then gradually move your free arm to the right and to the left. Gradually increase the length of the swing.
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Repeat 10 times on each arm for 3 sets.
Arm Circles:
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Staying leaned forward with one arm on the back of a sturdy chair or sturdy table for support and the other arm dangling straight down, move your arm in a clockwise motion. Then repeat in a counterclockwise rotation.
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Repeat 10 times with each arm, and repeat for 3 sets.
Shoulder Flex:
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Lay flat on your back with your knees bent and your feet flat on the floor.
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Clasp your hands together in front of you.
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Lift your arms up over your body until your arms are straight above your head or until you feel a stretch.
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Bring your arms back over your body and down gradually.
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Repeat 10 times for 3 sets each.
Wall Slides:
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Stand up and face the wall with both arms at a right angle and with your arms resting against the wall. Your forearms should be on the wall with your thumbs facing you.
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Press your shoulder blades back and gently squeeze them together.
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Slowly raise your arms up the wall maintaining the squeeze in your shoulder blades.
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Return to the starting point.
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Repeat 10 times for 3 sets each.
Stop these exercises if they make your pain worse or create new pain. Always remember to consult your physician before starting any new exercise regimen.