How to Improve Your Shoulder Range of Motion
Having good range of motion in the shoulders is necessary for optimal mobility and to perform activities such as lifting heavy objects or playing a sport. Unfortunately, tightness and pain in the shoulders can limit your range of motion. If you are looking for ways to improve your shoulder range of motion, you have come to the right place. This article will highlight five tried and tested methods for improving your shoulder range of motion.
One of the best ways to increase shoulder range of motion is to stretch the shoulder muscles and related soft tissues. Stretching can be done either actively or passively. In active stretching, you use your muscles to stretch the shoulder muscles; whereas, in passive stretching, you use an external force such as a foam roller, band, or wall to stretch the shoulder muscles. Stretching the shoulder muscles can help to reduce muscle tension and improve flexibility.
2. Foam Rolling
Foam rolling is a type of self-myofascial release therapy that involves using a foam roller to apply pressure to the shoulder muscles. The pressure applied can help to reduce tension, knots, and adhesions in the shoulder muscles, allowing for an improved range of motion. To perform foam rolling, simply roll the foam roller slowly up and down the shoulder muscles.
3. Upper Body Workouts
Training the upper body is another effective way to improve shoulder range of motion. Strengthening the shoulder muscles can help to improve stability and reduce the risk of injury. Moreover, performing exercises like shoulder presses, lateral raises, and pull-ups can help to stretch and strengthen the shoulder muscles and improve range of motion.
Good posture can also be beneficial for improving shoulder range of motion. Poor posture can lead to tightness and pain in the shoulder muscles. To maintain good posture, you should keep your shoulders back and down, your chest up, and your chin tucked. Additionally, make sure to take frequent breaks during prolonged periods of sitting.
5. Other Strategies
Finally, there are some other strategies you can use to reduce stiffness and improve your range of motion. These include using heat or cold therapy, such as using a hot pack or taking a cold shower, massage therapy, and acupuncture. Hiring a professional physical therapist or a chiropractor can also be helpful.
Best Exercises To Increase Range Of Motion In Your Shoulders
One of the most essential components of a full-body workout routine is improving your range of motion. But to do this for the shoulders, you need to be aware of the best exercises for increased mobility.The shoulder joint is a complex series of bones, muscles, and ligaments that, when combined, give us a wide range of movement in our arms and shoulders. With our daily lives and sports requires us to use our shoulders more and more, having a greater range of motion leads to more efficient and safe performance.
The following are some of the best exercises to increase your range of motion in your shoulders.
1. Shoulder Rolls
Shoulder rolls are a simple yet effective movement to increase range of motion. It’s an exercise done at the start of a workout to warm up the muscles and joints in the shoulders. Start standing with your feet shoulder-width apart. Raise your arms out in front of you and start to circle your arms in either direction. Move very slowly and be aware of your mobility to avoid any pain or injuries.
2. Arm Extensions
Arm extensions are another great exercise to increase range of motion in the shoulders. Stand with your feet shoulder-width apart and your hands held in front of you at shoulder height. Start to slowly extend your arms as far as they can go while keeping your palms facing down. Make sure to keep your core engaged and your shoulders down and away from your ears. This exercise is a great stretch and can be modified to fit your individual needs.
3. Bodyweight Rows
This exercise is a great way to work your back and shoulder muscles at the same time. Start with your palms facing away from your body and your arms extended in front of you. Keeping your core engaged, slowly pull your body up to the bar while squeezing your shoulder blades in. Slowly lower yourself down and repeat. This exercise can be done with the help of a secure bar or some other form of suspension training. Try to do bodyweight rows with a higher rep range to really target your shoulder joints.
Push-ups are one of the most effective exercises for building strength and resilience in the shoulder joint. To do a push-up, start by placing your hands flat on the ground a couple of inches wider than your shoulders. Squeeze your stomach and keep your core tight throughout the entire exercise. Start to lower your body towards the ground and then press upwards, pushing through your hands to straighten your arms. Make sure your elbows stay in line with your shoulders and do not flare outwards.
5. Kettlebell Swings
Kettlebell swings are a great explosive exercise that can help improve your range of motion in the shoulders. Start with the kettlebell between your feet, squatting down and gripping the handle with both hands. Keeping your back straight and your core engaged, explosively draw the kettlebell up towards the ceiling and your head. Keep the kettlebell close to your body and focus on keeping the range of motion in your shoulders.
These are just some of the best exercises to increase your range of motion in your shoulders. A regular and consistent exercise routine, with a focus on improving your range of motion as well as your strength, will make all the difference.
What Happens If You Have Bad Range Of Motion In Your Shoulders
The shoulder joint is one of the most mobile joints in the body that is essential for performing basic activities such as lifting, reaching, pushing, and pulling. Range of motion (ROM) is a measure of the degree to which a joint can move in various directions. A significant decrease in shoulder mobility can significantly affect range of motion, making everyday activities difficult and uncomfortable.
If you have bad range of motion in your shoulders, it means that you won’t be able to move your arms as far as you should be able to. This can make everyday activities such as reaching overhead difficult and uncomfortable. It can also lead to instability in the shoulder joint, which can in turn increase the risk of injury.
There are several possible causes of poor shoulder ROM. These include conditions such as arthritis, bursitis, tendonitis, rotator cuff tears, and frozen shoulder. Tissue injury or damage due to overuse can also affect shoulder mobility. Pain and stiffness are also common symptoms associated with decreased ROM.
Treating reduced ROM involves a combination of rest, physical therapy, and in some cases, surgery. Rest is necessary to give the tendons and muscles in the shoulder time to heal and recover. Physical therapy may be recommended to help improve the strength, flexibility, and range of motion of the shoulder joint. Exercises may focus on stretching the muscles and tendons of the shoulder joint as well as strengthening muscle groups around it to improve overall stability.
In some cases, such as a rotator cuff tear, surgery may be necessary. Surgery involves repairing the tear and, in some cases, cutting away scar tissue that can limit mobility. After surgery, physical therapy will be necessary to help regain full range of motion.
If you are experiencing decreased shoulder mobility, it is important to see a doctor for diagnosis and assessment. They may recommend rest, physical therapy, or even surgery to treat the problem. With proper diagnosis and treatment, you can help reduce pain and improve your shoulder mobility.
Improving your shoulder range of motion does not have to be a difficult task. With a few simple strategies, such as stretching, foam rolling, upper body workouts, good posture, and other strategies, you can improve your shoulder range of motion in no time. However, if you are still experiencing pain or stiffness, it is recommended that you seek medical advice from a professional health care provider.