Weighted Mobility Work For Healthy Shoulders and Core

One of the key discoveries I stumbled upon during my years of private practice is demonstrated in the clip above.

The idea is to take our joints through their natural range of motion while holding some weight that encourages healthy elasticity of the ligamentous capsule surrounding the joint we're working on.

Adhesive capsulitis, usually called frozen shoulder, is one of a few conditions that tends to occur in the shoulders and hips where the ligamentous capsule loses its innate elasticity, which decreases mobility and increases risk of injury, paving the way to a continuous loop of degeneration.

When doing such weighted mobility work, we don't have to use heavy weights. Even holding 2-5 pounds can lead to substantial improvement in shoulder mobility while doing the orbits and tricep extensions shown in the short video linked above. These two specific movements are especially effective in helping us prevent frozen shoulder, which many people develop at some point in their 40s to 60s.

As a general guideline, I suggest doing a thorough warm-up of the core region before doing any overhead work. For example, the spinal and shoulder mobility movements shown here:

https://youtu.be/lakp-PvurU8?si=rNm2GXqG34M02-4K

I hope this is helpful to some out there.