Restoring Shoulder Mobility: 3 essential exercises
Restoring Shoulder Mobility: 3 Essential Exercises
Introduction
When it comes to improving the range of motion, stability, and overall function of the shoulder, three exercises stand out as highly effective. These exercises target the underlying issues that often contribute to shoulder pain and limited mobility. By addressing these issues, you can restore movement capabilities and alleviate discomfort. In this blog, we will explore these exercises in detail and discuss how they can benefit you.
Exercise 1: Improve Breathing Strategy
One of the most powerful tools for improving shoulder range of motion is to enhance your breathing strategy. This may sound unusual, but bear with me as I explain the connection. Our breathing patterns can directly affect the mobility and stability of our shoulder joints. Depending on our compensation patterns, posture, and movement capabilities, we may have a tight rib cage in the front or back. A tight rib cage in the front can depress the sternum and pull the shoulders forward, while a tight rib cage in the back can compress the thoracic spine and create a rounded back posture. These issues can lead to stiffness in the scapula, limiting its ability to glide and rotate on the rib cage. Consequently, the shoulder joint may experience restricted mobility. To address this, we need to improve our diaphragmatic breathing. When our diaphragm works efficiently, it allows for proper expansion of the rib cage during inhalation. However, if we can't breathe effectively with our diaphragm, we tend to compensate by using other muscles, such as the neck, to assist with inhalation. This can lead to a stiff neck, elevated shoulders, and other related issues. To enhance your breathing strategy, focus on diaphragmatic breathing exercises. By learning to engage your diaphragm effectively, you can alleviate tension in the rib cage and promote optimal shoulder mobility. Practice slow, deep breaths, inhaling through your nose and exhaling through your mouth, while keeping your neck and shoulders relaxed. This can help you break free from compensatory breathing patterns and restore proper movement to your shoulder joints.
Exercise 2: Open Up the Rib Cage with a Lat Stretch
Another exercise that can significantly improve shoulder mobility is a lat stretch. This exercise targets both the front and back sides of the rib cage, promoting better expansion and mobility. To perform this exercise: 1. Stand in a parallel stance with your feet hip-width apart and toes pointing straight ahead.
2. Find a door frame or a squat rack and hook your fingers around it comfortably at shoulder level.
3. Take a slight step back with your right leg, aligning your toes with the heel of your front foot.
4. Round your back and flex your lats, creating a lengthening sensation in the entire back, including the low back.
5. Subtly turn your body toward the door frame or squat rack, dropping your left shoulder slightly.
6. You should feel a moderate stretch in your lats. Exhale deeply through your mouth for 5 to 10 seconds, engaging your side abs.
7. Close your mouth and inhale silently through your nose, maintaining the stretch.
Hold for a 5-second inhale. 8. Repeat this exercise, being mindful of keeping the stretch subtle and relaxed. Avoid excessive force or aggression. By incorporating this lat stretch into your routine, you can open up your rib cage, enhance breathing mechanics, and promote better shoulder mobility.
Exercise 3: Scapulo-Humeral Rhythm
The third exercise focuses on improving the interaction between the scapula (shoulder blade) and humerus (upper arm bone). This interaction, known as scapulo-humeral rhythm, is crucial for proper shoulder movement. If the rib cage is tight and compressed, it can impede the scapula's ability to move smoothly with the arm, leading to limited shoulder mobility. To enhance scapulo-humeral rhythm, follow these steps:
1. Stand with your feet firmly on the ground, diagonally positioned to a cable machine.
2. Adjust your body position until you can perform a lateral raise movement in a straight diagonal line above your head.
3. Ensure proper alignment of your feet, pelvis, and upper body, keeping your weight evenly distributed on both feet.
4. Hold a cable attachment or band in your hand, starting with your arm by your side.
5. Initiate the lateral raise movement by drawing your arm diagonally upward, stopping when you feel any loss of contact in your feet or pelvis.
6. Exhale as you raise your arm and inhale as you lower it, keeping your movements controlled and deliberate.
7. Maintain proper body alignment throughout the exercise, focusing on the engagement of your lateral deltoid muscle. If a cable machine is not available, you can use a band attached to a stable object. The key is to perform this exercise within your active range of motion, without pushing yourself too hard. Over time, you can gradually increase the range of motion to maximize the benefits.
Conclusion
By incorporating these three exercises into your routine, you can effectively restore movement capabilities, range of motion, and stability to your shoulder joints. Remember, it is essential to focus on proper breathing techniques, open up the rib cage, and improve scapulo-humeral rhythm. By addressing these underlying issues, you can alleviate shoulder pain, enhance mobility, and promote optimal shoulder function. For a comprehensive approach to shoulder health, including strengthening and corrective exercises, consider exploring a shoulder health program. This program can provide structured guidance, progression, and additional exercises to further enhance your shoulder mobility and overall well-being.