The shoulder is the most mobile joint in the body, which also makes it prone to injury. This exercise might be difficult if you have an injured arm but if you push yourself then they will start to become easier each time. You will stand in an upright position and use dumbbells. Pull your shoulders back and down. Pendulum stretch. If they’re pointing in towards your body, I’m sorry to say you probably have far from optimal scapular function. Grasp the stick with one hand and cup the other end of the stick with the other hand. Hold a dumbbell in each hand while standing. If your scaps can’t move properly to get into strong positions, other parts of your shoulder such as the rotator cuff will have to try and compensate and move in ways that they are not designed to do so. Exhale and move your arms into a ‘T’ position. You may not notice these little micro injuries as they occur, but eventually that one final overhead squat with poor form could be the final straw that broke the camel’s shoulder. By stretching out the chest muscles you can reduce the tension on your shoulder which will create more room for those tendons to move around. As a training suggestion, 3 days a week work in some small muscle scapular external rotation to help counteract over development of internal rotation. Bend your arm at the elbow 90 degrees. You’ll be laying on the floor for this exercise, so a mat comes in handy. Your palms will be inward. Everyday activities such as picking up a child or pet, carrying groceries, reaching for something, combing your hair, or getting dressed become difficult. Neck stretches. Hold the position for 5 to 10 seconds. However, others are easy at-home workouts that might relieve the pain and prevent future bouts of discomfort. Hold a pair of dumbbells in each one of your hands. Push your arms up away from your buttocks and low. These shoulder stretches can be helpful for injury prevention for office workers, throwers, swimmers, volleyball players and the like. They are an incredibly mobile bone, tilting and rotating to accommodate the wide range of movement of the shoulder joint. Thanks. For maximum benefit, young athletes should stretch each of the major lower body muscle groups before and after sporting activity. I did all of these – no weights – and I expected more pain – but hardly any! A post shared by FunctionalBodybuilding (@functional.bodybuilding). You don’t need a barrel to undertake the Barrel Hug stretch. Impairments are similar for most overhead athletes including – total shoulder rotation (ER>IR), ER weakness & scapula dyskinesis (faulty shoulder … You will attempt to hold this position throughout the exercise. Any exercise where you move your upper arm utilises your scapulae in some way and any weakness in the 17 different muscles that connect to it will translate into weakness in the movement. These 5 exercises were progressed in 3 phases. These mobility exercises are also useful to help you strengthen and protect your shoulders, ligaments and tendons. If you are at risk of rotator cuff injuries or if you've had a rotator cuff injury in the past, daily shoulder stretches and strengthening exercises can help prevent future injury.Most people exercise the front muscles of the chest, shoulder and upper arm, but it is equally important to strengthen the muscles in the back of the shoulder and around the shoulder blade to optimize shoulder muscle balance. Sets/Reps: 2-3x8-10 Intensity : Light Band or Light DB Tempo: 3/2/1 High-to-low rows. Also, athletes who stretched reported an overall increase in shoulder function over the eight-week treatment time. 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