Shoulder Mobility Routine To Do Daily To Move Freely

Shoulder mobility is a really serious issue especially in a world where we spend most of our time hunching over a computer. Unfortunately, it’s unrealistic of us to tell you to quit your desk job, pack up and live on an island. What we can do, however, is share with you this amazing daily routine for tight shoulders.

Having really tense, tight shoulders can cause a whole bunch of problems. And trying to loosen those shoulders up is not an easy task either. You’re probably aware of your shoulder tightness, which is why you’ve been so hesitant to go to that yoga class you’ve been meaning to attend. I’ll be frank with you, tight shoulders can really make holding yoga poses pretty uncomfortable.

Sometimes when you lack shoulder mobility, it can even cause you to experience aches and pains throughout the day. It’s bad, but not so bad that you now need to quit your jobs. All you need to do is implement these basic exercises int your daily routine. In no time you will start to feel a huge difference.

Shoulder Mobility Routine In Minutes

Don’t worry, these exercises are not complicated and not too tedious either. They’re quite simple and very effective, without taking large chunks out of your day. Before you can get more mobile, it’s also important to understand why you’re experiencing some of these issues in the first place.

There are many reasons why your shoulders can become tight, because so many different things happen in that area. However, for most people, it’s due to spending too much time in front of a screen or cellphone. Interestingly, it can also be because of the way you exercise. If you spend a lot of time in the gym doing bench presses or working your chest fly, that could encourage the shoulders to rotate forward.

Experts say that the shoulder girdle is a complex area made up of at least 16 major muscles. Moreover, because this area is so complex, there’s a lot that can potentially go wrong. Having said that, there’s also a lot of tissue to support the shoulders through some pretty rough episodes.

In addition, everybody is unique and we all have a unique shoulder structure. So, it is also possible for your shoulders to encounter issues internally. This could even be linked to aches and restrictions in other parts of your body, like in the neck and spine.

shoulder mobility [longevity live]

Stretch Your Shoulders More

What’s the bottom line? Stretching is not a fun task. Especially when you’ve got no idea what you’re doing and the gym instructor doesn’t explain to you in detail what you’re meant to do.

It’s easy to get a bunch of random stretches thrown at you. But when you’re still feeling pretty unflexible, you just get told to do more stretching. That’s not very useful, and if that’s the way you’ve always stretched, then yeah, it’s probably sucked. No one likes to put in the effort without any payoff.

According to physical experts, there are countless issues that could be going on in the shoulders. That’s why you need to try the exercises in this routine. Specifically, these exercises which target the most common motion restrictions. It’s crucial you do these daily.

Tight Shoulders Limit Your Gains

When your shoulders are tight, they keep you from moving freely throughout your daily life, as well as in your training. Not exactly ideal if you’re trying to get to your fitness goals. For people with advanced levels of tightness, something as simple as reaching to grab something from a high shelf can feel impossible.

Your muscle tissues might not be this bad, yet you are reading this. That means you are likely dealing with some level of restriction in your shoulders. There’s no shame, it happens to the best of us. But when you can’t move your body freely, you’re lacking what experts call physical autonomyYou will only have this when you have complete confidence in your body’s ability to handle whatever physical challenges are thrown your way.

That’s why you need this routine because it will hopefully provide you with the freedom and confidence you need to move. As a result, you’ll be able to more of what you love doing instead of stretching all day.

Let’s Get Mobile Shoulders

The following shoulder mobility routine has 6 shoulder stretches. I’m sure that you have come across some of these. However, all of them work together to address the most common shoulder issues.

Most importantly, do not rush and take it slowly. Some of these exercises might feel slightly uncomfortable. The last thing you want to do is move into a painful pose. Keep within a range that feels comfortable for you.

1. Quadruped Shoulder Circles

shoulder mobility [longevity live]Most of you have most likely performed standard shoulder circles before from a standing position. The benefit of doing these on your hands and knees is the floor gives you some feedback so you can adjust the pressure easily.

How to:

  • Begin on your hands and knees with your knees just beneath your hips and your hands just beneath your shoulders.
  • Press into the ground and keep your elbows straight as you shrug your shoulders up toward your ears, back toward your hips, down away from your ears, and then forward toward your head, creating a nice circle.
  • Do these circles in both directions, and then you can try doing the circles with alternating shoulders.

Complete the exercise 5 circles in each direction with both shoulders. Then complete 5 in each direction with one shoulder at a time.

2. L-Arm Stretch Shoulder Mobility

shoulder mobility [longevity live]This is a fantastic stretch for your rotator cuff and the back of the shoulder. It can feel a bit awkward at first, but just play around with finding a position that feels relatively comfortable for you.

  • Start by lying on your stomach with one arm by your side. Stretch your other arm across your chest with your palm facing up and without letting your shoulder shrug up toward your ear too much.
  • Use your shoulder muscles to pull your chest down toward the floor, creating a nice stretch in the shoulder capsule.
  • Move in and out of the stretched position, and then hold the stretch.

Take time to establish a comfortable position. Once you’ve found one, transition in and out of the stretch 10 times. Then hold for 30 seconds. Repeat this sequence a total of three times.

3. Prone Bent Arm Chest Stretch

shoulder mobility [longevity live]This is a brilliant shoulder mobility stretch that will open up the chest and front of the shoulder. It’s best to concentrate on one side at a time.

  • Start in a prone position (on your stomach) with one hand on the floor and your elbow bent.
  • Shift your weight toward your hand to feel a stretch in your chest.
  • Move in and out of the stretched position, and then hold the stretch.

Move into a comfy position. Once you’ve done this you can move in and out of the stretch 10 times. Now hold for 30 seconds. Repeat this sequence a total of three times.

4. Tall Kneeling Arm Raises

shoulder mobility [longevity live]I love this stretch because you activate the hips as well as the shoulders. It’s so important that we loosen up our hips as it will help us open up the tightness in our shoulder muscles.

  • Start in a kneeling position (also called “seiza”), sitting with your feet under your butt.
  • Lift your hips as you raise your arms straight up overhead.
  • At the top, you will be in a “tall kneeling” position with your arms straight up. Make sure to really open up the shoulders in that top position, but don’t arch the back.

Move in and out of the stretch 5 times and then hold for 15-30 seconds.


5. Tall Kneeling Arm Raise to the Side

shoulder mobility [longevity live]

This shoulder mobility stretch starts in the same position as the last one, but you’ll feel this one more in the lats and the back of the shoulder.

  • Begin in the same tall kneeling position, where you have your feet under your butt and then you drive your hips forward until you are kneeling on your shins.
  • Now, instead of reaching straight up overhead, keep one arm down by your side and reach the other arm up and over to the opposite side.
  • Really focus on reaching through the shoulder so you feel a nice stretch through your lats and back of the shoulder.

Move in and out of the stretch 5 times and then hold for 15-30 seconds. Repeat on the opposite side.


6. Clasped Hands Extension

shoulder mobility [longevity live]The last shoulder mobility stretch will help you work on shoulder extension, combating that rounded posture so many of us find ourselves in.

  • Start in a seated position. In the video, you’ll see that Jeff is sitting cross-legged, but sit however feels comfortable for you. If sitting on the floor is uncomfortable, you can sit on a chair or bench as long as it does not have a back.
  • Clasp your hands behind your back and straighten your elbows. Sit up with a tall posture as you pull your arms up and back. Focus on squeezing your shoulder blades together as you move into the stretch.

Move in and out of the stretch 5 times and then hold for 15-30 seconds.

The most important thing when it comes to shoulder or full body mobility is consistency. The only way to see and feel improvement is by setting time aside to do these simple exercises every day. They’re not difficult, they just require a small amount of effort. Get it done and you won’t regret it.

Full body massages allow your body to feel completely rejuvenated and refreshed. Besides, it’s totally worth every cent because of its amazing health benefits.

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