For great shoulder health it is very important that the shoulders are mobile and strong through full range of motion. The shoulders are the most mobile joint in the body. They are capable of extension, flexion, rotation adduction, abduction, and circumduction. Since the shoulders are very mobile and very dependent on other joints of the body. It is best to stretch and strengthen the shoulders in as many ranges as possible. Below is a list of my favorite shoulder stretches and exercises to help keep my shoulders healthy.
Band/Broomstick Pass through
Grab a resistance band or broomstick and perform this exercise to help improve range of motion of the shoulders.
2 x 15-20
Band pull apart
Keep shoulders down pull the band apart but make sure to keep you elbows straight and squeeze your shoulder blades together when you finish the movement
2 x 20
Scapular Push-ups
Get in to a push-up position on the ground. Keep the elbows locked and make sure to only move through you shoulders pushing them into the ground and allow your body to drop between the shoulders.
2 x 15-20
Child Pose with Lat Stretch
Try to walk you hands up as far as you can and get a good stretch in the lats. Then walk your hands to one side to get a better stretch.
2 x 30 seconds each
Thoracic Extension with a Foam roller
Grab a foam roller and a weight and you will bridge over top the foam roller using the weight as an anchor.
Progression 2
Scapular Depression
You will need either a bar to hang from or a lat pull down machine. The goal is to help recruit lower trapezius and lats. Arms stay straight and from their pull your shoulders down. you will only move about an inch or two that is fine.
2 x 15
Performing these exercise will help improve your shoulder health but it will take consistency to see results. Stick with it gang
