A Physical Therapist Shows Off a 5-Move Shoulder Mobility Routine That Takes Less Than 5 Minutes
As anyone who has experienced shoulder pain while pressing or pulling—or simply reaching up to lift something off a high shelf—can tell you, the joints can be a major pain point when it comes to your workouts and general well-being.
The shoulder joints are delicate and complicated, with a ball-in-socket structure, the rotator cuff, and other muscles all needing to be healthy for proper function. Stiffness and mobility can become a big concern if you might find yourself working within a limited range of motion due to the aches and pains that come through the wear and tear of training and everyday life.
If you're struggling with shoulder mobility, you can use this quick five-move, three-minute series of drills from Philip Tam, PT, DPT, of Bespoke Treatments in NYC. You can implement this routine anywhere, anytime to help to promote better joint function so you can feel better during your workouts—and everywhere else. If you start to feel pain and struggle to complete these moves, make sure to see a medical professional to determine if you need more targeted treatment.
The 5-Movement, 3-Minute Shoulder Mobility Maximizer
Shoulder CARs
CAR here doesn't refer to anything in the auto world; the acronym stands for "controlled articular rotation," in reference to the movement. "This drill is important because it takes your shoulder through the full range of motion that you have while maintaining that motor control," says Tam.
How to do it:
●Stand up tall in a balanced stance. Raise one arm straight up with your palm facing in.
●As you reach the top point (with your arm extended straight up), turn your palm away from yourself, as much as mobility allows.
●Keep moving your arm through the range of motion until you reach the starting point.
Continue for 10 controlled reps, then switch arms.
Thoracic Extension on Foam Roller
Next, you'll work to loosen up your back and spine. You'll need a foam roller, and a clear spot on the floor to lie down.
"This is very important because your mid-back is very important for that shoulder elevation," says Tam. "If you're lacking any mobility here, you're not going to be able to fully raise up your arm."
●Put the foam roller on the floor, then get down on the ground and press your midback into the tool so it's perpendicular with your body.
●Raise your arms and join your hands behind your head. Tuck in your elbows.
●Using the foam roller as a hinge, extend your back through the limits of your mobility.
●Hold for 3 seconds, then return to the start.
Repeat for 10 total reps.
End Range Lift Offs
Get ready to go face down for this next stretch, which reinforces an underutilized point within your shoulders' range of motion.
"This is a great drill because it really forces you to control that end-range flexion movement—a movement that we don't really practice a lot," Tam says.
●Lie down on the floor, with your chest on the ground and your neck in a neutral position (not looking up).
●Your arms should be extended straight out above your head in the 'Y' position, with your hands resting on the floor.
●Raise your arms straight up off the floor, keeping them straight. Hold for three seconds, then slowly lower down.
Repeat for 10 times.
Horizontal Ts
You'll stay on the floor in the same face-down position as the previous move. This time, however, you'll shift your arms to the 'T' position, each extended out to your sides.
"This one is going to be different from the first one we did because it's working more of that horizontal plane. It's working the middle traps vs. the lower traps," Tam says.
This helps for movements like reaching behind your back or reaching behind yourself.
●Get on the floor in the T position, with your hands in a 'thumbs up' position.
●Squeeze your shoulder blades, lifting your hands off the floor.
●Hold for 3 seconds, then lower down to the start.
Repeat for 10 reps
ER (External Rotation) Lift-Offs
You'll need a yoga block for the final drill, which also puts you into a face-down position on the floor. You'll be in a 'W' position here, with you arms out at your sides and your elbows bent.
●"This is going to be really good if you have difficulty getting underneath the squat bar because you can't bring your arms back," says Tam.
●Get face down on the floor in the W position, placing the yoga block underneath one elbow.
●Rotate that arm up to rase it off the block. Hold for 3 seconds.
Repeat for 10 reps, then switch the block to the other arm for 10 reps.
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