As the most flexible joint, your shoulders have the largest range of motion, but because of this, they also have the highest risk of injury. Exercise programs for the shoulder joint increase muscular strength and flexibility for adequate stability and mobility. Pilates exercises are designed to lengthen and strengthen specific muscle groups by working through a full range of motion.
Magic Circle Exercises
Exercises using a Magic Circle provide added resistance for increased strength and flexibility gains. Start with a shoulder-strengthening exercise. Stand with your feet shoulder-width apart and your hands extended in front of you at chest height.
Place the Magic Circle between your hands with your palms on the handles facing inward at chest height. Begin the exercise by pressing the handles inward in a pulsing motion. As you press the handles, lift the circle up to forehead level.
Continue the exercise by pulsing and lowering the circle back to shoulder height. Repeat up to five sets of ten repetitions with five repetitions up and five down.
To perform a shoulder-stretching exercise, stand with the Magic Circle behind your back with your arms extended and your palms on the handles facing inward. Begin the exercise by pressing your palms inward in a pulsing motion. Complete up to five sets of ten repetitions of pulses.
Pilates Swimming Exercise
This exercise, which targets your buttocks, back and shoulders, is performed on a mat. Lie on your stomach with your legs extended and your arms extended in front of you with your palms on the floor. Keep your head turned to one side on the floor.
Begin the exercise by lifting one leg and the opposite arm off the floor between four to eight inches. Hold and then lower your arm and leg back to the starting position. Continue the exercise by lifting the other leg and opposite arm off the floor, hold, and then lower back to the starting position.
Repeat the movements establishing a rhythm of lifting and lowering your arm and leg. Keep your torso stable and avoid rocking it to the side. Complete up to five sets of 10 to 12 repetitions for each arm and leg.
Upper Back and Shoulder Stretch
This exercise, which works your back and shoulders, is performed in a seated position. Sit in a chair with your knees bent and your feet flat on the floor. Contract your abdomen to keep your back straight.
Begin the stretch by extending your arms out to your sides at shoulder height, bending your elbows and lifting your hands, placing them right above your shoulders. Continue by wrapping your arms across your body at shoulder height. Reach with your hands around your back on your opposite side as far as you can simulating a hugging movement with one arm slightly higher than the other.
Hold for 30 seconds and then release back to the starting position. Repeat the exercise switching the higher arm.
References
- Nismat: Physical Therapy Corner: Shoulder Range of Motion Exercises
- "The Book of Pilates and Yoga"; Christina Brown; 2003
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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