I wanted to go through a great exercise that you can do for your shoulder.
This exercise will help your shoulder when it comes to lubricating the joint, loosening it up, dynamically stretching the joint, and working the stabilizing muscles in the shoulder. It is called the Head Circles.
Best Exercise to Loosen Up Your Shoulders
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I get Donnalee to demonstrate the exercise.
Hold the ball not too far in front of you just a little bit closer, that’s the starting position. And then you move the ball to one side and it’s almost like you are cutting your hair with your right forearm. You will then bring the ball behind you and you let it hang a little bit so it stretches your shoulder a little bit. Next, you will move to the other side. Your right elbow is close and coming out in front, your left forearm is like you are cutting your hair and then you come back in the middle.
Head Circles to the right
It is like a four step exercise. You don’t do the exercise this slow but I just want to break it down and we will go through it slowly one more time.
- Place the ball out to the front nice and close. You’re coming out to the side so we are working on that shoulder with almost like full flexion which is good. With the elbow being tucked in, we are working on the stabilizers in the shoulder. And with the arm above, we are working with the stabilizers.
- Bring the ball behind. We are really dynamically stretching that shoulder, working the mid back muscles and the shoulder blade muscles, and stretching out the lats.
- Go to the other side. We are activating the lats, the scapular muscles, and the shoulder blade muscles. The opposite side is working on dynamically stretching that shoulder.
- And then you are coming back out in front. You are not just doing it in one direction. You can do the opposite direction as well.
Head Circles to the left
You can do this a number of times. What I get people to do is start off with the four steps or break it down into four steps. Then try to bring those four steps together then you can go quicker in combining those four steps.
You can do this exercise with a medicine ball, a dumbbell, or a kettlebell which a lot of people use. You can also use something that has a little bit of weight that you can put in your hands and you can move around to do the exercise with. But make sure you are doing it with both directions because it targets the shoulder, the mid-back, and the scapular muscles in a different way.
The next time you will do your upper body workout, give this exercise a go. It is a nice exercise to do before you do your upper body workout.
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Rick Kaselj, MS