Mobility Series- The Shoulder
The Importance of Shoulder Mobility
The shoulder joint is debatably the most complex joint in the entire body. Without getting too wordy, it has many functions including extension, flexion, adduction, abduction, internal rotation and external rotation. Due to the anatomy of the shoulder joint and its many functions, it tends to be subject to instability. This is why it’s important that mobility/strength in the joint is maintained. With that said, let’s take a look at our top five exercises to mobilize the shoulder joint:
1) Wall Slides
Stand with your back against a wall placing your upper arm straight out. Next, bend your arms to form a 90 degree angle. Make sure your back, glutes, and arms stay in contact with the wall as you slide your arms up along the wall until they are completely straight. Next, slide your arms back down the wall. This counts as one repetition. Perform for 3-4 sets of 10-15 repetitions.
2) PVC Shoulder Dislocates
Grip a PVC pipe with a snatch grip. Swing the PVC pipe over your head and then back to the front while maintaining straight arms (no elbow bend). This counts as one repetition. Perform for 3-4 sets of 10-15 repetitions.
3) Doorframe Hangs
While standing in a doorway, grip each side of the doorway. Push your torso through the doorway so your arms are fully extended behind you. Hold in this position for 30-60 seconds. Repeat 3-4x.
4) Trigger Point Release
Take a lacrosse ball and place it against a wall as you sandwich your shoulder into it. Begin at the rear deltoid and work your way around the shoulder. Spend more time on areas that feel tight. Apply enough pressure so that there is mild discomfort but not enough to where any pain arises. Do this for 1-2 minutes. Repeat 3-4x.
5) PVC Slides
Stand in front of a stanchion that allows you to place and hold (with each arm) a PVC pipe behind you (on the other side of the stanchion). Similar to wall slides, make sure your back, glutes, and arms stay in contact with the stanchion as you slide the PVC pipe you are holding up along the stanchion until your arms have reached full extension. Next, slide the PVC down/back to the starting position. This counts as one repetition. Perform for 3-4 sets of 10-15 repetitions.