5 simple exercises to boost shoulder flexibility and strength
What's the story
Improving shoulder flexibility and coordination is key to overall upper-body health. These exercises can help you achieve a wider range of motion, reduce the risk of injury, and enhance athletic performance. They are easy to do and don't require any special equipment, making them accessible to anyone looking to improve their shoulder function. Here are five effective exercises for better shoulder flexibility and coordination.
Circular motion
Arm circles for mobility
Arm circles are a simple yet effective exercise to increase shoulder mobility. Stand with your feet shoulder-width apart, extend your arms out to the sides at shoulder height, and make small circles with your hands. Gradually increase the size of the circles while maintaining control. This exercise warms up the shoulder joints and increases blood flow, making it perfect for beginners.
Upward lift
Shoulder shrugs for strength
Shoulder shrugs work on the trapezius muscles, which are important for shoulder stability. Stand or sit with your back straight, and let your arms hang by your sides. Raise your shoulders towards your ears as high as you can, hold for a moment, then lower them back down. Repeat this movement several times to build strength and endurance in the shoulders.
Vertical slide
Wall angels for alignment
Wall angels are great for improving posture and shoulder alignment. Stand with your back against a wall, feet slightly away from it. Press your lower back into the wall while raising both arms so that elbows are at a 90-degree angle and touching the wall. Slowly slide your arms up over your head while keeping contact with both elbows and wrists against the wall.
Elastic tension
Resistance band pulls for coordination
Using a resistance band can greatly improve coordination between different muscle groups in the shoulders. Secure one end of a resistance band at waist level or lower door frame height. Hold the other end with both hands at chest level with elbows bent outwards like a goalpost position. Pull apart until arms fully extend outwards before returning slowly back together again.
Controlled dip
Scapular push-ups for stability
Scapular push-ups focus on the scapula's movement, which is essential for shoulder health. Start in a plank position with hands under shoulders. Without bending elbows, pinch shoulder blades together, then push them apart, creating a wave-like motion through the upper back. This exercise is great for building stability and preventing injuries.