The Best Exercise For Healthy Shoulders
Not many of us rely on our shoulders to get around. Unless you use your arms to push a wheelchair or grew up as a competitive gymnast, chances are you don’t think much about your shoulders throughout the day.
So, let’s not forget about them and make sure they’re taken care of.
Your shoulders are a ball and socket joint, meaning they offer the greatest range of motion of any joint in your upper body, so some pushups and random pulling exercises here and there just aren’t going to cut it.
Luckily, all you need is a bench or a balance ball and you’re well on your way to giving your shoulders a big hug and a “thank you!” in the form of simple and effective movement.
NOTE: This guide provides three exercises recommended to be done together. By all means if you decide to cherry pick one or two, go right ahead!
The first exercise starts sitting on your bench or ball, where you’ll simply lay down onto your back. On a ball, be sure to keep the majority of your back on the ball and not slip too far towards yours shoulders.
With your hands on your chest, extend first with your back toward the ground and follow with your your hands up and over your head towards the ground. Let gravity do the work as you unwind your hands around towards your hips. Finish each repetition where you started with a strong core.
Don’t forget to flip the direction and perform the second half of the set, bringing your hands towards your hips first as your back extends and finish with your arms up in front of your head again resetting where you started and a little crunch.
The second exercise starts on your belly, where you’ll shift onto one side with the majority of weight along your ribcage. Keep one hand on the ground for extra stability. Your top leg in front of the bottom on the ground will give you a strong base.
Swing your top arm in front, up and over your head, and finish back at your hip performing a full circle. Again, let gravity do the work here as you gently pass through the full range of motion in both directions.
Roll back to your stomach, and don’t forget to do the other side unless you want to be walking around with a super healthy shoulder on one side and a neglected one on the other!
The last exercise starts on your butt where you’ll gently lean forward bringing your shoulders in front of your hips. Keeping your torso still, bring your arms in front of you pushing (protracting) your shoulders forward.
Swing both arms behind you as you flip your palms up toward the ceiling and squeeze (retract) your shoulder blades together.
For an added bonus, finish each set with a couple of “pulses” challenging the end range of motion upward as you squeeze your shoulder blades.
Each of these can be made easier by bending at the elbow bringing your center of gravity closer to your body and removing tension on the joint. Even keeping your hands on your chest while drawing circles with your elbows is wildly effective.
Free your shoulder of any gunk and exploit gravity for a change.
Oh and also if you want to make this harder grab some weight. Don’t be scared but don’t forget quality over quantity.