A Unique Way To Open Your Shoulders
Shoulder mobility is complex and often times a struggle to improve. That being said, no matter where you’re at there will always be two important components to progressing.
Whether you can barely lift your arms above your shoulders, or you’re working on developing a stronger overhead position the two things you want to thing about are creating space, and reinforcing that newfound space by “loading” it or adding weight.
First, start with a relatively “heavy” kettlebell. When you learn forward and relax your arm it should feel like it’s almost pulling your arm down to the ground. This is called “traction” and creates space within your shoulder as well as protracting (pushing forward) your shoulder blade.
Now, you can easily do this as a stand alone exercise. I usually call them “KB Dangles” which is also fun to say. For an added twist grab a balance ball and throw it up on a wall around eye level.
With one arm hanging, press your top arm both into the ball and up toward the ceiling. Your torso can come forward and it should almost feeling like you’re wringing out your body like a towel.
The further your top arm goes up toward the ceiling, the further your opposite arm should go down toward the ground.
Don’t be afraid to let it pull you into a gentle bit of rotation, as long as it’s pain free. A little spine work is always welcome.
In a perfect world, this both creates space as well as load the joint all one movement. For an added push feel free to press into the ball harder but don’t forget this is a “mobility” exercise not a strength exercise. If you pop the ball you’ve gone too far.