1. Shoulder Circle Progression:
Your shoulder has the greatest range of motion of any joint. It’s also one of the most often injured, thanks to a complex arrangement of ligaments, tendons, bursa sacs, and bones. To keep this joint mobile, it’s critical to stretch your shoulder through its full range of motion every day. This dynamic movement is an excellent way to improve shoulder mobility.
- Standing with your feet shoulder-width apart and your core tightened, start with small circles one arm at a time. Rotate forward 5 circles and backward 5 circles. Switch arms and repeat.
- Next make medium size circles. Rotate forward 5 circles and backward 5 circles, and gradually increase the size of the circle as you go. Switch arms and repeat.
- For the final flow of the movement, progress to the largest circles possible. Rotate forward and then backward 5 to 10 times in each direction.
2. Standing Rotator Cuff:
Your rotator cuff is a group of muscles and tendons attached to the bones in the shoulder joint. The combination provides stability to the joint while giving the shoulder 360 degrees of motion. This functional warm-up is a good stretch to prepare for strength training or other fitness activities.
- Stand tall with your abdominals drawn in and glutes tight. With your elbows at 90 degrees, position your upper arms parallel to the ground. Your palms are facing forward with fingers pointing to the ceiling.
- Gradually rotate your arms downward until you feel resistance. Slowly return to the start position until you again feel resistance. Continue using controlled momentum in a pain-free zone for one set of 5 to 10 reps.
Note: Your shoulders are the most mobile joint in your body. The tradeoff is they are also the most unstable, which makes them vulnerable to injuries or simple strains. A strong, yet flexible, joint is your first defence.