- Foam rolling: Regularly spending 5-10 minutes foam rolling the muscles in your shoulders, including the pecs, lats, and traps, can help to release any tension and knots in these muscles, which can contribute to limited mobility.
- Scapular retractions: Incorporating scapular retractions into your exercise routine by pulling your shoulders back and squeezing your shoulder blades together can help to strengthen the muscles in your upper back, which will support proper posture and improve shoulder mobility.
- T-spine rotations: Incorporating T-spine rotations into your exercise routine by lying on your back with your knees bent and feet flat on the ground, placing your hands behind your head, and rotating your shoulders to the left and right can help to increase mobility in your thoracic spine, which in turn improves shoulder mobility.
- External rotation with resistance band: Stand with a resistance band around your wrists and your arms at your sides, slowly rotate your arms out to the side, keeping your elbows close to your body. This exercise will help to strengthen the muscles responsible for external rotation, which will improve overall shoulder mobility.
- Yoga: Practicing yoga poses such as Downward Dog, Upward Dog and Cobra pose can help to improve flexibility and mobility in your shoulders.
As a reminder, it is important to stretch your shoulders after your workout or activities that involve your shoulders, maintain a balanced training program that includes strength training, cardio, and stretching, and check with your doctor or physical therapist if you have any pain or injury before doing any exercises to make sure they are appropriate for you.
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