Having the ability to use your shoulders without impingement is important to have, especially as you get older. However, this mobility is not always easy to maintain. If you want to move freely with your shoulders, give these simple yet effective exercises a try.
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#1 – Pec Roll
For this exercise, you can use a lacrosse ball, tennis ball or any small ball that you can roll through the pectoral muscle. Begin in an upright standing position in front of the wall and place the small ball between your chest and the wall. Lean forward and slightly move your feet back to increase the angle of your body. Maintain proper alignment with your head, shoulders, hips and legs. Roll the ball around one side your shoulder, down the front of your chest and back. Repeat the movement.
Pec Roll
Start with one set of 30 seconds on each side. The intensity of this exercise is light.
#2 – Wall Angels
Begin in an upright standing position with your seat, midback and head against the wall. Lift your arms and place them against the wall with your hands at shoulder-height. Engage your core and slowly slide your arms overhead. Lower your hands back down to shoulder-height and repeat the movement.
Wall Angels
Start with one set of 10 repetitions. The intensity of this exercise is light.
#3 – Prone Abductors
Lie on your stomach on the floor with your legs shoulder-width apart, maintaining proper alignment in your shoulders, hips and legs. Place your hands at your sides with your palms down, lifting your hands slightly off the floor. Move your arms away from your body, bringing your hands overhead and still keeping your palms, a couple of inches above the floor. Return to the starting position and repeat the movement.
Prone Abductors
Start with one set of 10 repetitions. The intensity of this exercise is light.
#4 – Thoracic Extension on Roller
Lie on your back on the floor with your knees bent and feet flat on the floor. Place a foam roller vertically underneath the center of your back, bringing your arms out to the sides. Hold this position for 60 seconds. Raise back up to return to the starting position
Thoracic Extension on Roller
Start with one set of 60 seconds. The intensity of this exercise is light.
#5 – Overhead Extensions
For this exercise, you can either perform this as bodyweight or use dumbbells for added resistance. Lie on your back on the floor with your knees bent and feet flat on the floor. Place the foam roller vertically underneath the center of your back. Place your hands at your sides, curling your hands into fists. Engage your core and bring one hand overhead, touching your hand on the floor. Return to the starting position and repeat the movement on the opposite side, alternating hands.
Overhead Extensions
Start with one set of 10 repetitions on each side. The intensity of this exercise is light.
If you are experiencing shoulder pain or any limitations in your movement through your shoulder areas, these five exercises should be able to help you experience less pain and more mobility. For help relieving shoulder pain, make sure to check out Shoulder Pain Solved, here!
