There’s nothing more demotivating than pain associated with using your arms.
Whether it’s an auto accident, slip & fall, workplace injury, or simply moving the wrong way, accidents happen and the shoulder is a common site for injury and pain.
The shoulder is a ball and socket joint at the base of your arm that contains bones, ligaments, cartilage, and tendons. That’s to say, as, with any other complex joint, a lot can go wrong.
After an injury heals, your shoulder(s) are often left stiff and with a shortened range of motion. Not only is this a nuisance in everyday activities, but it can also make your shoulder joint more prone to injuries in the future.
It’s important to maintain a full range of flexibility and mobility in the shoulder, no matter what injury you are recovering from. While regular physical therapy can be crucial in the event of a shoulder injury, there are some things you can do at home to improve shoulder mobility.
Here are three essential quick exercises to do to improve your shoulders in no time!
The cross-arm stretch is very straightforward and can be done in a normal standing or sitting position.
Pull your arm, outstretched, across your body while also pulling your shoulder blade back. This will focus the stretch into the rotator cuff. Do this 3 times on each side, holding each for 30 seconds at a time.
It is recommended that this stretch is part of your active warm-up phase for any workout routine to prevent injury and increase mobility.
Got a doorway in your house? Great! Then you have everything you need to do this simple shoulder stretch.
Put both hands on either side of an open doorway, and slowly lean forward until you feel the stretch in your pectoral (chest) muscles.
This will elongate the tendons of the shoulder and stretch/strengthen the muscles that lead into the shoulder for better stability. Use this one for shoulder mobility, and to alleviate tightness after a set of chest flys, for example.
This one is great to do as a pre and post-workout stretch, as well as occasionally throughout the day. You can do this one on a bathroom break at work, or even sitting at your desk!
Doing this stretch every day will combat the slumped, rounded shoulder posture many of us slip into when working on a computer in a seated position.
To do this stretch, clasp your hands behind your back and straighten your elbows. Sit up with a tall posture as you pull your arms up and back. Focus on squeezing your shoulder blades together as you move into the stretch. Stay here for at least 15-30 seconds and take short breaks between reps.
As with any stretching and strengthening routine, it’s important to listen to your body.
If you’re feeling pain while doing these stretches, it’s best to stop and consult with a physical therapist who can work with you to find what’s best for your body.
Contact us today for a free consultation!