5 exercises to lubricate your shoulder joints
What's the story
Shoulder joint health is essential to ensure mobility and well-being. Regular exercise can lubricate your shoulder joints, reduce stiffness, and improve flexibility. In this article, we list five simple but effective exercises that can help keep your shoulder joints well-lubricated. They are easy to perform and can be added to your daily routine to promote better joint health.
Arm circles
Arm circles for flexibility
Arm circles are an easy exercise that enhances the range of motion in the shoulders. To do this, stand with feet shoulder-width apart and spread out your arms out to the sides at shoulder height. Start making small circles with your arms, slowly increasing the size of the circles. Do this for about 30 seconds before switching the direction of the circles.
Shoulder shrugs
Shoulder shrugs for relaxation
Shoulder shrugs target tension relief and lubrication in the shoulder area. Stand upright with arms at your sides. Lift both shoulders towards your ears as high as possible, hold briefly, then release back down to a relaxed position. Repeat this motion 10 times to help ease tension and promote fluid movement within the joint.
Pendulum swings
Pendulum swings for mobility
Pendulum swings help in gently mobilizing stiff shoulders. Lean forward a bit while supporting yourself on a stable surface with one hand. Let your other arm hang freely downwards and start swinging it gently back and forth like a pendulum. Do this exercise for about a minute on either arm to promote natural lubrication of the joint.
Wall push-ups
Wall push-ups for strengthening
Wall push-ups are an excellent way to strengthen shoulder muscles without putting too much strain on it. Stand facing a wall at an arm's length distance, place palms flat against it at the chest level, and then slowly bend elbows bringing chest closer towards the wall before pushing back out again into starting position. Repeat 10 times, ensuring controlled movements throughout each repetition.
Towel stretching
Towel stretching exercise
The towel stretching exercise enhances flexibility by using towels or straps for gentle stretches. It targets shoulder tightness, making it accessible and safe for home workouts. Always prioritize safety and prepare your space beforehand to ensure a smooth session. This method promotes joint health and mobility without the need for specialized equipment. It embodies simplicity and effectiveness in maintaining shoulder well-being.