Attempt to slide your arms up the wall while maintaining hip, back, and arm contact. Raise your elbows to a 90-degree angle, keeping in contact with the wall as much as possible. Sit or stand against a wall with your hips and whole back flat against the wall. Wall extensions are incredibly simple and can be performed anywhere with a wall, making them one of the simplest and easiest mobility exercises for shoulders. Grab yourself a trigger point ball and follow the below video. They can become particularly problematic if tight when cycling through barbell movements such as low-load clean and jerks (think Grace) on the turnover. The rotator cuff is made up of four muscles coming together as tendons to form the cuff. Lying on one side, place a foam roller behind your armpit and slowly rock back and forth, focusing on tight or sore areas. Latissimus dorsi muscles play a strong role in facilitating overhead mobility, particularly allowing the arms to pull back in the press and extend in the snatch. One example is long-duration static stretching such as yoga.Ĩ Exercises That Improve Shoulder Mobility 1. As mentioned, one part of possessing excellent mobility is to improve flexibility. Both concepts promote the break-up of scar tissue, improve blood circulation to targeted areas, and release knots. Possessing excellent mobility, then, will be of far greater benefit to an athlete than possessing excellent flexibility.
This includes having the requisite strength, coordination, and body awareness along with flexibility. Shoulder mobility, on the contrary, is the ability of the shoulders to move through a range of motion with control before being restricted. Someone with good hamstring flexibility, for example, will be capable of pulling with a resistance band their knees to their chest while laying flat on their back and maintaining a straight leg. Shoulder flexibility refers to the ability of the soft tissue muscles to stretch or temporarily elongate.
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