Shoulder Mobility Exercises
Understanding Shoulder Pain
The shoulder joints represent some of the most complicated architecture in the body. Multiple joints connect your shoulder blade, upper arm, and collarbone. That is why you can pick up a ball and throw it, carry your groceries in from the car, and reach that thing hiding on the top shelf of your closet.
As people age, shoulder pain becomes more common. According to studies, 21% of people develop shoulder pain as they get older. These injuries are more common in women than men. The damage can be to the joints or the soft tissue around them.
What Causes Shoulder Pain?
Shoulder and neck pain can be due to injury or wear and tear. Some common conditions that affect the shoulder joints include:
Sprain
Dislocation
Arthritis
Bursitis
Tendinitis
Fracture
Any of these issues can leave you with shoulder blade pain and joint immobility.
How to Improve Shoulder Mobility
The best way to improve shoulder pain and shoulder mobility is through exercise. Both stretches and shoulder exercises strengthen the muscles in and around your shoulder and shoulder blades to create less shoulder tension, ease of shoulder joint movement, and reduced shoulder pain.
Other ways you can ease shoulder pain include applying ice and heat. Find more of our favorite natural pain relief remedies here.
Best Standing, Low Impact Exercises for Shoulder Pain and Shoulder Mobility
This shoulder workout class works on both shoulder mobility and shoulder strength. You'll need to have a chair close by and, if possible, light weights for the mobility exercises. You can use heavier weights if you want for the strength training. For example, you might use three-pound weights for the first set and eight-pound weights for the second group. Whatever is comfortable. You don't need anything super heavy. Or you can choose to do the exercises without weights.
These exercises for shoulder mobility can also be done in a chair, but standing helps add resistance, so if you can stand up for them, do so.
Shoulder Mobility Exercises
The first group of exercises helps improve the mobility of the joints in your shoulders. Mobility refers to maintaining a full range of motion. This range of motion allows you to swim, swing your arms when you walk, and reach for things.
You'll do each exercise ten times and complete the set three times. If you have lighter weights, use them for this group.
Internal / External Goal Post Rotations
Stand with your light weights in your hands. Raise your arms so the weights are just above your head. Keep your elbows bent and the weights pressed together. Your elbows should almost touch, as well.
Open your arms up, moving them to the side without losing the bend in your elbows. When your arms are fully open, the weights will be at your side by your head in a goal post position.
Keep your core engaged as you move to prevent your back from arching. If you are having a hard time with that, try staggering your feet so one is slightly in front of the other.
Horizontal Goal Posts
Start this exercise with the weights in that same goal post position. Make sure your elbows stay bent at a 90-degree angle and your palms face the front.
Lower the weights until they are parallel to the floor. The movement is in the shoulder joint only. Try not to let your forearms drop past that parallel angle. Also, like with the horizontal goal post movement, do not arch your back. This exercise can help relieve back and shoulder pain by strengthening your upper back. It will also work the muscles on the top of the shoulder.
W Raise
Stand with your feet shoulder-width apart. With a weight in each hand and your palms facing upward, press your elbows into your side. Think of the letter "W" in setting up this exercise. Your arms form the outer lines of the letter, and your body the center of it.
Keeping your palms and the weights facing upward, press your arms out until your elbows are straight. When fully extended, your hands should be slightly above your shoulders. If you struggle to get them that high, keep them even with your shoulders.
Move slowly as you extend your arms, then return to the starting position. If necessary, stagger your feet to help maintain your balance. Tighten your core to protect your back. With this movement, you might feel mild burning pain between the shoulder blades.
Remember to do this set three times to complete the mobility part of the workout.
Shoulder Strength Exercises
Strength exercises work the muscles that support the joints, helping to manage back of shoulder pain, and problems in other areas of the joint. Strong muscles make the joints more functional and help protect you from injury. If you have the heavier set of weights for this group of exercises, pick them up.
Because you are using heavier weights, aim for eight reps of each exercise. You should also do three total sets of these exercises. With all these movements, keep your core engaged and your back straight. It’s okay to stagger your feet that’s more comfortable for you.
Lateral Raises
Stand with the weights at your sides, arms straight but don't lock your elbows. Lift your arms until they are shoulder height and then return them to start.
Upright Rows
Stand with your weights in front of your thighs. Raise the weights to chest height, bending your elbows as you move.
Front Raises
Stand with your weights in front of your thighs. Raise your arms out in front of your body until you reach chest height, then return to the starting position.
Shoulder Shrugs
Stand with the weights hanging loosely down by your thighs. Shrug your shoulders while keeping the weights hanging down. This exercise strengthens the muscles that protect you from top of shoulder pain.
Manage Pain with Mighty
Looking for accountability and consistency in your health journey? Mighty Health offers easy to follow, personalized guidance for your unique health goals. Each exercise, lesson, and nutrition plan is designed specifically for those over 50, so you can thrive in these years of your life. Try it out today for more energy, weight loss, improved balance, better mobility, reduced joint pain, and the strength and stamina to spend time with those you love.
Find more great exercise routines for healthy aging and joint mobility on our website. Download the app to match with your very own health coach, who is a real person here to guide, support, and encourage you every step of the way. We can help you regain and maintain your flexibility so you can increase your mobility, reduce pain, decrease your risk of falls, and improve your overall quality of life.
