When’s the last time you tried to touch your hands together behind your back? or tried to stretch your shoulders after a workout? If you were like me you probably never really focused on shoulder health, but you need to turn that around!
The shoulders are one of the most mobile joints in the human body. They help us do a lot of what we do everyday from putting something over our head to reaching an itchy spot on our back, to holding a barbell on your traps when you’re squatting. They’re one of the most important parts of our body and require a lot of care. The more you neglect your shoulders mobility the more stiff they become and that’s when you start to get neck pain, back pain a rounded posture and a whole lot of other problems. In this post i’m going to show you some simple ways you can keep your shoulders healthy and mobile.
Want to watch the video? Click here
When we sit at our desk slouched over a keyboard, doing a lot of pressing movements like the bench press or not sitting with a correct posture; we’re not really keeping our shoulders in an optimal state. Being in that forward rounded posture all day is just going to lock our shoulders in that state and that’s when you’re going to start having problems. You need to be focusing on the mobility of your shoulders at least every second day. Everyday would be optimal, and it doesn’t take much time at all. Here are three simple exercises you can do today to help with your shoulder mobility and health.
1) Shoulder Dislocations
This isn’t as bad as it sounds; and no it doesn’t actually dislocate your shoulders. For these you can use a broom stick, a dowel rod or a resistance band. You start with the rod in front of you, holding it pretty far apart and then you’re going to bring the rod out in front of you, move it over your head and all the way down to your back. Watch it here
2) Shoulder Rotations
Using a dowel rod or band again you’re now going to start holding it in the same starting position, but instead of going overhead you’re going to rotate it around your body. As you can see here:
3 )Band Pull aparts
Band pull aparts are great for your rear deltoid (back of the shoulders) health. You’re going to hold a resistance band on either side; about an inch from the end and you’re going to hold it straight out in front of you. You’re then going to try and pull the band apart as far as you can until it stretches across your chest and you can feel your shoulder blades pinch together. Watch here
When and how much should you do these?
I suggest doing these drills before and after any type of exercise. It will take you about 2 – 5 minutes depending on how tight your shoulders are and how much movement you can get out of them. If you’re someone who has really tight shoulders I suggest doing these drills everyday. It doesn’t take much time and the benefits you’re going to have will be a lot better than not being able to put your hands above your head. Just think in 20 – 30 years time your shoulders are still going to be healthy and mobile and they aren’t going to cause you any grief (if you take care of them).
If you have any exercises you like to do to keep your shoulders healthy I would love to hear from you. Be sure to comment down below and share this with your friends.
What to do next
Stay Strong, Live Long.