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Shoulder Mobility Exercises

Scapular Hanging Progressions and Brachiating Basics with Dewey Nielsen

If you are mobile and functionally strong enough to condition your shoulders and scapulae with hanging and swinging exercises, I believe you'll appreciate the progressions in the following videos by Dewey Nielsen. If your body isn't yet ready for hanging and swinging, you can gradually build your mobility and strength via a routine like the one shown here:

Mobility and Functional Strength Routine Read more about Scapular Hanging Progressions and Brachiating Basics with Dewey Nielsen

 

How to Improve Shoulder Extension

There are very few activities of daily living that require us to use our innate capacity for shoulder extension - that is, to actively use our arms while they are behind us. This translates to having short biceps, brachialis, and pectoralis minor muscles, which predispose us to elbow and shoulder issues, including golfer's elbow, tennis elbow, and shoulder impingement syndrome.

For this reason, it's best that we include shoulder extension exercises in our self care programs. Read more about How to Improve Shoulder Extension

 

The Best Stretch for Tight Shoulder "Shawl" Muscles

If you experience tightness in your shoulder "shawl" muscles, you will likely benefit from this stretch, highly effective for lengthening your trapezius and levator scapulae muscles.

Please be sure to enable audio for guidance. If you have any questions, please feel free to leave them in the comments section below or you can always reach me at benkim@drbenkim.com. Read more about The Best Stretch for Tight Shoulder "Shawl" Muscles

 

Posterior Shoulder and Scapular Stretch

This is an excellent stretch for ensuring healthy tone of the muscles, tendons, and ligaments that surround the posterior region of your shoulder and your shoulder blade. Read more about Posterior Shoulder and Scapular Stretch

 

Elevated Cat Stretch for Back and Shoulder Stiffness

This is another highly effective stretch for improving extension through your thoracic spinal region and flexion of your shoulder joints.

To execute this stretch, you'll need a firm surface like a solid chair to anchor your hands to, as well as a soft surface to rest your knees on. Read more about Elevated Cat Stretch for Back and Shoulder Stiffness

 

Shoulder Mobility Exercises While Supine

Here are three simple mobility exercises that one can use while lying on any stable surface to improve shoulder and scapular function. Read more about Shoulder Mobility Exercises While Supine

 

Chinese Arm Circles for Shoulder Mobility and Strength

This is a nice complementary exercise to German Arm Swings when looking to improve shoulder mobility and strength. As you become comfortable with these Chinese Arm Circles while using a very light weight, you can gradually increase the amount of weight you use to further improve mobility and functional strength of your shoulders. Read more about Chinese Arm Circles for Shoulder Mobility and Strength

 

German Arm Swings for Shoulder and Scapulothoracic Mobility

Here's a simple technique from German gymnastics that is highly effective for improving mobility of the shoulder joints and scapulothoracic articulations. Read more about German Arm Swings for Shoulder and Scapulothoracic Mobility

 

Simple Exercise Routine for Shoulder Pain and Stiffness

This video includes real-time demonstration of the exercises that I find most essential for optimal shoulder mobility. If you have shoulder pain and stiffness, I hope you find some or all of these exercises helpful in improving your functional range of motion and shoulder strength. Read more about Simple Exercise Routine for Shoulder Pain and Stiffness

 

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