Boost shoulder flexibility with these 5 simple exercises
What's the story
Increasing the range of motion in your main shoulder joint can make a world of difference in both daily function and athletic performance. This article provides a selection of five highly effective exercises specifically designed to improve flexibility and strength in this area, thereby increasing your shoulder's range of motion. These exercises are easy to perform and require little to no equipment.
Pendulum
Pendulum stretch for shoulder mobility
The pendulum stretch is a gentle way to start improving your shoulder's range of motion. Stand and lean over slightly, allowing one arm to hang down. Swing the arm in small circles, approximately 10 times in each direction. By using gravity, you can naturally improve joint mobility without straining the surrounding shoulder muscles.
Doorway
Doorway stretch for improved flexibility
The doorway stretch is a great exercise for opening up the chest and shoulder muscles, leading to improved mobility. Stand in a doorway and place your arms on the door frame at approximately chest level. Lean forward until you feel a gentle stretch in your chest and shoulders. Hold for 15-30 seconds and repeat three times.
Cross-body
Across-the-body shoulder stretch
This easy exercise can be performed anywhere and provides a great stretch for the shoulders, increasing flexibility. Extend one arm across your body at approximately chest level. Use your other hand to apply gentle pressure, pressing it closer to your chest until you feel a stretch in your shoulder. Maintain this stretch for 15-30 seconds before switching to the other arm.
Blade squeeze
Shoulder blade squeeze for postural improvement
Working on your posture is key to improving mobility in your glenohumeral joint. Either sitting or standing with your back straight, pull your shoulder blades together as though you're trying to hold a pencil between them. Maintain this squeeze for five seconds, then release. Do this 10 times to build strength in the muscles surrounding your shoulders and upper back.
External rotation
External rotation exercise with resistance band
Using a resistance band can greatly enhance shoulder strength and flexibility through external rotation exercises. Grasp one end of the band in one hand, keeping your elbow at a ninety-degree angle close to your side. Rotate your forearm away from your body while keeping your elbow stationary by pulling on the band gently but firmly until you feel resistance without pain or discomfort. Then, slowly return to the starting position.