There are particular stretches and exercises that can be especially useful if you have tight shoulders, are recuperating from an injury, or just wish to increase the strength of your shoulder muscles. Incorporating shoulder-specific exercises and stretches into your general training routine may aid in improving shoulder mobility and flexibility. These exercises can help you increase shoulder strength, enhance shoulder function, and avoid injury. Continue reading to learn about shoulder workouts and stretches that will help you improve your functional fitness and make moving your shoulders easier. Below are enumerated a few exercises for shoulder health.
1. The Basic Exercises For Shoulder Health – Arm swings while standing
This is a fantastic dynamic workout for increasing blood flow to the shoulder. This exercise can help increase mobility and flexibility in your shoulders and upper back when done as part of a warmup before doing upper body workouts. With your arms by your sides, stand tall. Swing your arms forward as high as you can while keeping your core engaged. Make sure your shoulders aren’t raised. Repeat with your arms in the starting position. For 30 to 60 seconds, repeat this movement.
2. Shoulder Pass-Through
The pass-through shoulder exercise improves joint mobility while also working the shoulder’s surrounding muscles. Holding a long stick, such as a broomstick or PVC pipe, is required for this exercise. Stand with placing your arms in front of your body and your feet shoulder-width apart. Use an overhand grip to hold a stick, such as a broomstick or PVC pipe. The width of your arms will be more than shoulder-width. Ensure that the stick or pipe is perpendicular to the floor. Make sure you keep your arms straight. Then slowly engage your core as you gently elevate the broomstick or pipe above your head. Only go as far as you feel safe. For a few seconds, hold the stance. Return to your original starting position. Repeat five times more.
3. Hi-To-Low Rows
Hi-to-low rows put a lot of strain on the upper back and thoracic muscles, which help to keep the shoulder joint stable. A resistance band is a must for this workout. You may also use a cable machine at the gym to perform this workout. Attach a resistance band to a solid item over your shoulders. Kneel on one knee and grip the band with your other hand. You can relax the other hand at your side. Pull the band closer to your body while maintaining a straight torso and arm. You need to squeeze the shoulder blades together. Do this as much as possible. Return to the beginning location and repeat the process. Perform 2–3 sets of 10 reps on each side.
4. The Reverse Fly
The reverse fly exercise, like the high-to-low rows, targets the upper back and thoracic muscles, which offer a lot of stability to the shoulder joint. A set of light dumbbells is required for this workout. In each hand, hold a dumbbell. With your feet shoulder-width apart and your knees slightly bent, stand. Bend forward at the waist while engaging your core. Maintain a straight back. Your arms will be stretched out in front of you. Raise your arms over your head and away from your body. Squeeze your shoulder blades together as much as possible. When you reach shoulder height, come to a halt. Return to the starting position slowly and repeat the process. Perform three sets of ten repetitions.