For optimal functionality when performing everday activities or when engaging in sports, your shoulder joint needs to be able to move in a variety of directions. Even though your shoulder is the most flexible joint in your body, mobility can naturally decrease with age. Specific exercises or stretches to increase freedom of movement and enhance range-of-motion are vital for shoulder stability and injury prevention. A thorough and effective routine includes flexion and extension, shoulder abduction/adduction and internal/external rotation movements.
Overhead Arm Raises
This exercise involves flexion and extension of the shoulder muscles and can be performed while sitting, lying or standing. Clasp your hands together in front of your body in front of your thighs. As you exhale, slowly bring your arms up over your head until you feel a stretch in the back of your shoulders. Pause for a moment at the top of the movement and slowly return to the start position as you inhale. Try to keep your elbows straight throughout the range of motion. Perform 15 to 20 repetitions.
Rock the Baby
Rock the baby movement involves shoulder adduction or moving towards the body, and abduction or moving away from your body. Cradle one arm in your other by supporting the elbow, forearm and wrist. Your elbow of the "rocking" arm should rest in the palm of the leading arm. Rock your arm back and forth across your body up to shoulder-height. Try not to rotate or turn your torso while performing the movement. Perform 15 to 20 repetitions, switch arms and repeat the sequence.
Internal/External Rotation
According to Greg Ott, PT/ATC, this exercise not only improves range-of-motion, but is also an effective strength exercise for the deeper muscles of the shoulder that make up the rotator cuff. It can be used to prevent injury or for rehabilitation purposes. Lie on your back on a table or mat. Bend one elbow so that your arm forms a 90-degree angle. Bring the other arm across your body and clasp your hands together. Open your forearm straight out to the side moving away from your body. With your opposite hand, slowly pull your forearm across your body until you feel a stretch in the outside of your shoulder. Repeat the open and across movement for 15 to 20 repetitions. Perform the sequence with the other arm in a 90-degree angle.
References
- Nicholas Institue of Sports Medicine and Athletic Trauma: Shoulder range of motion exercises
- Ohio State University Medical Center: Self Range-of-motion exercises
- Greg Ott, PT/ATC; Center for Physical Therapy and Sports Medicine; Charlotte, NC
