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Shoulder Mobility Exercises

Hanging and Swinging Exercises for Improved Shoulder and Spinal Mobility

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here:

Mobility Exercise Progressions

For some suggestions on how to set up a simple workout area at home, please feel free to view: Read more

 

German Hang for Shoulder Extension and Arm Strength

The German Hang is excellent for improving shoulder extension and strength through the arms, including grip strength. Read more

 

Mobility Exercise Progressions for Upper Body Mobility, Including Hanging and Swinging Drills

Day 4: Upper Body Mobility, Including Hanging and Swinging

German Arm Swings:

Chinese Arm Circles:

Band Exercises:

Supine Arm Circles: Read more

 

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

 

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

 

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

 

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

 

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

 

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

 

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

 

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