Health

Unlock Your Shoulder Flexibility with These Exercises

Unlock the full range of motion in your shoulders with these ten exercises. Whether you’re an athlete, workout enthusiast or everyday person, it’s crucial to maintain a good range of motion in your shoulders to avoid pain and discomfort by douglasboyd
Estimated reading time: 3 min 36 sec
Unlock Your Shoulder Flexibility with These Exercises Photo by Ketut Subiyanto on Pexels

Shoulder flexibility is key to a healthy and injury-free upper body. Whether you’re an athlete, workout enthusiast or everyday person, it’s crucial to maintain a good range of motion in your shoulders to avoid pain and discomfort.

Well, you’re in the right place! Below are 10 exercises that will help you unlock your shoulder flexibility:.

1. Arm Circles

Arm circles are great for improving shoulder mobility. All you need to do is stand with your feet shoulder-width apart and your arms outstretched at shoulder height.

Begin by rotating your arms in small circles and gradually increase the size of the circles.

Complete 10 circles in one direction then 10 in the opposite direction. If you find that small circles are too easy, try holding a lightweight dumbbell (2-5lbs) in each hand.

2. Doorway Stretch

The doorway stretch is a simple exercise that offers big results. Stand in a doorway with your arms bent at 90 degrees and elbows resting on the door frame.

Slightly lean forward to feel a stretch in your chest and shoulders. Hold this position for 15-30 seconds and repeat 3 times. This exercise can be done several times throughout the day.

3. Downward Dog

Downward dog is a yoga pose that stretches the entire body, including the shoulders. Start in a plank position, then lift your hips up and back into an inverted V-shape.

Keep your arms straight and your hands shoulder-width apart on the mat. Your heels should be hovering or touching the mat. Hold this position for 30-60 seconds and repeat 3 times.

4. Cow Face Pose

This pose gets its name from the way you resemble a cow’s face when practicing it. Start in a seated position with your legs out straight in front of you.

Bend your right knee and bring your right heel under your left thigh. Then, bend your left elbow and reach it behind your back. Bring your right arm overhead and reach your right hand towards your left hand, which is behind your back.

If you can’t reach, use a towel or block to help your hands connect. Hold for 30 seconds and switch sides.

5. Chest Opener

This stretch helps open up the chest and shoulders. Start by standing upright with your hands clasped behind your back.

Related Article 30 Exercises to Improve Your Shoulder Flexibility 30 Exercises to Improve Your Shoulder Flexibility

Squeeze your shoulder blades together and lift your arms upwards until you feel a stretch in your chest. Hold for 15-30 seconds and repeat 3 times.

6. Wall Angels

This exercise helps to activate and strengthen the muscles responsible for shoulder flexibility. Stand with your back against a wall, arms outstretched and palms facing forward.

Gently slide your arms up and down the wall, keeping your elbows and wrists in contact with the wall at all times. Complete 5-10 reps.

7. Thread the Needle

This yoga pose stretches the upper back and shoulders. Begin on your hands and knees in a tabletop position. Place your right hand behind your left wrist and slide it through the gap between your left hand and left knee.

Lower your right shoulder and ear to the mat and hold for 15-30 seconds. Repeat on the left side.

8. Shoulder Rolls

Shoulder rolls are an easy way to stretch and warm up your shoulders. Begin by sitting or standing with your arms relaxed at your sides.

Roll your shoulders forward, up, and back in a circular motion. Complete 10 rolls in one direction, then 10 in the opposite direction.

9. Scapular Wall Slides

This exercise helps strengthen the muscles around the shoulder blades. Begin by standing with your back against a wall and your arms outstretched at shoulder height.

Slide your arms up and down the wall while keeping your elbows and wrists in contact with the wall. Make sure to keep your shoulders down and back throughout the movement.

10. Neck Release

This stretch helps release tension in the neck and shoulders. Begin by standing or sitting with your back straight.

Drop your right ear towards your right shoulder and hold for 15-30 seconds. Repeat on the left side.

Conclusion

Flexibility in your shoulders is important for a healthy and pain-free upper body. These 10 exercises are great for unlocking your shoulder flexibility and can be done from the comfort of your own home.

Remember to take it slow and listen to your body. If any of these exercises cause pain or discomfort, stop immediately and consult a physician.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

Follow us on Google News

Stay informed on the latest news and trends in the healthcare industry.

Follow
Also check Increase your comfort with these 7 simple exercises for middle pain Increase your comfort with these 7 simple exercises for middle pain Improve your posture with the most effective exercise Improve your posture with the most effective exercise Your Pre-Home Stretching Regimen Your Pre-Home Stretching Regimen Gymnastics Exercises for Cervical Pain Relief Gymnastics Exercises for Cervical Pain Relief Improve Your Posture with These 5 Shoulder-Opening Exercises Improve Your Posture with These 5 Shoulder-Opening Exercises The Best Neck Pain Stretches The Best Neck Pain Stretches 10 Exercises for Immediate Relief from Back Pain 10 Exercises for Immediate Relief from Back Pain Transform your posture with these 3 exercises Transform your posture with these 3 exercises 10 Simple Exercises for Back Pain Relief 10 Simple Exercises for Back Pain Relief Miraculous: The Secrets to Exercising While Sitting Miraculous: The Secrets to Exercising While Sitting Exercises for cervical pain relief Exercises for cervical pain relief Transform your body posture with this simple exercise Transform your body posture with this simple exercise Get a Stronger Back without Pain in Four Exercises Get a Stronger Back without Pain in Four Exercises Improve your balance and body alignment with four easy exercises Improve your balance and body alignment with four easy exercises 30 exercises to correct kyphosis 30 exercises to correct kyphosis Yoga for shoulder and back pain relief: Six poses to try Yoga for shoulder and back pain relief: Six poses to try Back Strengthening Made Easy: 5 Exercises Back Strengthening Made Easy: 5 Exercises Combat kyphosis with these effective exercises Combat kyphosis with these effective exercises Improve your posture and shoulder strength with these 10 workouts Improve your posture and shoulder strength with these 10 workouts Effective exercises for better body alignment and neck relief Effective exercises for better body alignment and neck relief Simple exercise for middle pain: anyone can do it Simple exercise for middle pain: anyone can do it Eight stress-reducing exercises with foam roller Eight stress-reducing exercises with foam roller Get Better Posture with These Six Simple Exercises for Your Back and Neck Get Better Posture with These Six Simple Exercises for Your Back and Neck Cervical Syndrome Stretches: Quick Relief in 5 Minutes Cervical Syndrome Stretches: Quick Relief in 5 Minutes Quick Exercises to Ease Neck Discomfort Quick Exercises to Ease Neck Discomfort Soothe Your Neck: Six Physical Movements for Relief Soothe Your Neck: Six Physical Movements for Relief 7 effective exercises for unlocking tight shoulders and improving posture 7 effective exercises for unlocking tight shoulders and improving posture 10 quick and easy workouts for better posture and stronger shoulders 10 quick and easy workouts for better posture and stronger shoulders Everything you need to know about middle pain- 10 exercises to keep it at bay Everything you need to know about middle pain- 10 exercises to keep it at bay Unleash your upper body: 7 exercises to loosen shoulders and expand chest muscles Unleash your upper body: 7 exercises to loosen shoulders and expand chest muscles
To top