Shoulder Extension End Range Strengthening

Shoulder Extension End Range Strengthening

OVERVIEW

Shoulder extension is an often neglected range of motion when it comes to shoulder health.

Probably because in today’s world we don’t do much that involves us needing to take our shoulders into extension. But that doesn’t mean it’s not important. Shoulder extension is largely important for overall shoulder health.

Many times, our patients have plenty of shoulder extension range of motion, but aren’t able to control it. We’ll check their passive range of motion and then at their end range, say “hold this right here.” And guess what? The majority of people lose a lot of that range.

This exercise is a great way to strengthen your shoulder extension end range of motion. If you have the passive range, you better have control and strength over it!

Shoulder Flexion End Range Strengthening

Shoulder Flexion End Range Strengthening

OVERVIEW

Do you want to bulletproof your shoulders?

If yes, then this is a great exercise to work on creating strength at your end range of motion in shoulder flexion!

It’s also a great way to work on shoulder flexion while minimizing compensations from occuring in your mid-lower back.

Assume a child’s pose/lumbar-locked position. This position puts your lower back into flexion, preventing you from being able to extend through the lower back to compensate. Reach your arms straight out overhead, keeping your elbows locked out. From here, trap air in your belly, create full-body tension, and attempt to lift your hands about 1 inch off of the ground. Hold this for 3-5 seconds and repeat for 5-10 reps.

Too easy? Were you able to lift more than 1 inch off of the ground? Then try elevating your hands off of the ground by placing an object such as a yoga block under them.

Shoulder Flexion Mobility

Shoulder Flexion Mobility

OVERVIEW

Building yet again off of our last two posts!

If you want to work on shoulder flexion mobility, you better first have assessed your shoulder joint capsule. AKA, do you have normal internal and external range of motion at the shoulder? If no, then that’s your starting point. Review our last few posts to get caught up!

But who’s to say you can’t simultaneously work on shoulder flexion? That’s the purpose of today’s post. This exercise is an amazing exercise to work on alongside restoring your shoulders’ rotational capabilities.

Really focus on feeling a stretch in your lats/armppit area. You shouldn’t feel any pinching on the back side of your shoulders at any time during this exercise. The only thing you should feel on the back side of your shoulders are your muscles contracting to try and pull your arms farther into shoulder flexion.

Shoulder External Rotation Mobility

Shoulder External Rotation Mobility

OVERVIEW

Let’s build off of yesterday’s post!

Are you looking to improve your shoulder mobility?

If yes, start by looking at your shoulder’s rotational capabilities. Do you have normal internal and external rotation ROM? If you’re limited in either of those ranges, then that’s your starting point.

Yup, even if you’re just trying to improve shoulder flexion.

You need to make your shoulder work the way a shoulder is supposed to work. And that all starts at the capsular level.

This exercise/stretch will help improve your external rotation ROM and strength.

Don’t push into any pinching in the shoulder, and don’t cause yourself any pain. Be smart.

Shoulder Internal Rotation Mobility

Shoulder Internal Rotation Mobility

OVERVIEW

Looking to improve your shoulder mobility?

Most people who are start at the totally wrong place. The first place to start is by assessing your rotational range of motion at the shoulder; your internal and external rotation ROM. And if you have a lack of range of motion in either of those ranges, then you likely have shoulder capsule tightness.

If you have shoulder capsule tightness, then working on shoulder flexion (for example) may not be your best starting point. Believe it or not, by addressing the capsular tissue and clearing up your rotational ROM, you can actually improve your shoulder flexion ROM. Yes, without even training for shoulder flexion mobility.

Make your shoulder work like a shoulder. Give it back its rotational capabilities. And it will thank you with improved ROM in all ranges. (Most of the time.) This exercise/stretch can be intense at times. Don’t push into any pinching in the shoulder joint, and don’t cause yourself any pain. No pain no gain doesn’t apply here. Be smart. And if you actually have shoulder pain, get it assessed before attempting this stretch to see if it’s right for you.

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