If you are having issues with
your shoulders, then it can really affect your range of motion. This can be
problematic when it comes to playing sports, whether it's swinging a baseball
bat or throwing a football. If you notice that your range of motion has become
limited or your shoulders are experiencing soreness or pain, you should seek
shoulder physical therapy. However, there are also a few exercises that you can
do to improve the range of motion on your shoulders. These include the
following:
- Stretching
in a doorway - Stand in a doorway and grip the
sides with each hand at shoulder height. Lean forward into the doorway,
straightening your arms until you feel a light stretch. Your back should remain
straight as you lean.
- Wall
chest openers - Stand sideways to a wall with
your feet aligned directly beneath your hips and your palm flat on the wall.
Keep your arm straight and your wrist in line with your shoulder. Rotate the
stretched out arm in and out from your shoulder without bending your elbow or
moving your hand. Try to do three sets of 20 on both sides.
- External
rotations on your side - Lie down on your side, with your
arm positioned to hold your head up off the ground. Stretch your upper arm
along your side. Bend that arm at a 90-degree angle so that your elbow is on
your side and your forearm is across your abdomen. Holding a light dumbbell,
slowly raise your forearm towards the ceiling, hold it for a few seconds, then
lower it back down. Repeat on the other side.
- Behind
the back stretch - Stand up straight with your feet
hip-width apart. Reach your hands behind your back and interlock them together.
Hold them there for one minute while keeping your arms as straight as possible
before switching sides to improve shoulder flexibility. If you can't get your
hands to interlock behind your back, hold a towel behind your back instead.
These shoulder exercises can
help to improve your range of motion as well as reduce pain that you might be
feeling in your shoulders. However, if you are having any issues with your
shoulders at all, you should seek shoulder physical therapy. To schedule a
shoulder physical therapy appointment in Vero Beach, Port St. Lucie or Sebastian,
FL, be sure to contact us at Advanced Motion Therapeutic today.
