Bad Shoulders? These 6 Mobility Exercises Could Help
These simple but effective exercises could ease your shoulder pain.
Intro
Shoulder pain could be caused by bad posture, bad form/technique, pulling of muscles, rotator cuff injuries — the list goes on… I’d like to share 6 Shoulder Mobility exercises to help ease some discomfort.
Before I start, I’d like to give a shoutout to the model seen — Ryan Dunne.
Now, for some standouts:
1. Wall Walkout
We’ve all heard of the wall walkout but have you seen this hand variation? It’s not too strenuous on the shoulders, but enough for you to feel it. Great for warm ups and mobility in general.
2. Bird Dog (Standing Assisted)
Some people can’t do the classic bird dog on the floor. We have a standing version, but Ryan introduced us to this standing assisted bird dog. Just grab a chair — very creative!
3. Stability Ball Circle (Standing)
Create a circular clockwise then anti clockwise motion. Feel free to do this sat down!
A Quick Word
Still here? Awesome! Whilst I got your attention… The official exercise count is 2057! One of our goals is to build a free comprehensive, rich exercise library we all can use & enrich our lives. This article takes you through the process of building it from my perspective.
Now, moving on.
4. Pendulum (All Planes)
This underrated exercise lightly works your shoulders/ rotator cuff. The regular pendulum is in a circular motion. This goes left/right/forward & back.
5. Shoulder Figure 8
Use the shoulder figure 8’s for a warm up (effective for sport specific activities like tennis). It uses most planes of movement and requires slight coordination. On your dominant arm you’ll be fine, try it on the other side…
6. Passive External Rotation
External & internal rotation is important for shoulder health. Take a look at this variation… Find a stick of some sort and try keep the shoulders close to your sides at all time.
Final Thoughts:
In closing, we hope these exercises help in easing some discomfort. Again, we’d like to thank our community member Ryan Dunne for his fantastic work — was fun filming with him. It’s a surprise to me that many libraries neglect senior exercises. I’d like to think we (the community) filled that gap. Give these exercises a try and let me know how you get on. To better health — cheers, Leon.
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