If you’re looking for ways to improve your shoulder mobility while keeping them strong and pain free, then I have three techniques for you to keep your shoulders active, mobile, and pain free. Hey, it’s Michael Ricchiuto from physical therapy now and if you caught my last video “the three mistakes that are increasing your shoulder pain” then you would know that I promised you three techniques that would increase the longevity of your shoulder.
Now if you didn’t catch the last video then click here. Now here’s the problem. We have been stuck at home a lot on video calls with poor posture and your shoulders are adjusting to the new environment.
Unfortunately, that’s not favorable. In order to combat that, we have to actively take part in our shoulder mobility.
So let’s take a look at three techniques to try and combat this.
-> The first exercise to keep your shoulder nice and mobile is using a broom stick. They have these large sticks at gyms for people who like to go to gyms and no one knows what to do with them and that is this something that you can actually do with it.
So you’re going to take your broomstick and keep your arms nice and straight. You’re going to bring this up, keeping it about shoulder distance apart from you coming up and then over your head, keeping your elbow straight.
Ok, then we’re going to bring that same direction. We’re come right back down with this. This is a great exercise for someone who’s been sitting in a desk for a very long time. They can just come over their head and kind of reverse the things that hurt them as they’re sitting. Once again, you have to have really good posture or else you end up kind of hunching over.
So that’s our first tip on mobility for your shoulder.
->Let’s look at number two. Okay. The second technique that we’re going to use is keeping your mid back strong.
You can do this, especially if you have been sitting in a chair. People who work a lot of hours end up rolling the shoulders forward and we want to reverse that by adding something that’s going to pull their shoulder back and stop impingement of the rotator cuff.
So what we’re going to do is we’re just going to pull your shoulders back and hold for five seconds. Ok, five second hold and then just relax. We’re going to try 3 to 5 of these, and you can try it 3 to 5 times a day. This really builds up the back muscles and, of course, can be advanced to higher levels, but also stretches out the chest and the chest is a part of the body that we’re constantly getting tight from sitting and from driving and that kind of stuff.
->All right, let’s take a look of the third technique. The third technique involves having a resistance band. It doesn’t matter what kind. As long as it stretches out.
You’re gonna keep your elbows to your side, maintain a 90 degree angle at your elbow and then just going to gently pull this, hold it for five seconds and relax. Once again, this could be done anywhere in your home. It could be done in the office.
Could be on the phone while you’re doing this hold for five seconds and then relax. I would do this 3 to 5 times and then try 2 to 3 times a day once again if you’re really having shoulder problems, then go ahead and just leave it in the comments below. We could talk more about your shoulder pain if you’re having that, but you should really not be having pain when you’re doing this.
So if that’s the case, then you really need to have a diagnosis and prognosis for this. Ok? Great. Well there you go!
There are three techniques in keeping your shoulder active, mobile, and pain free, so that you don’t have to develop problems in the future.
If you are having any problems at all with your shoulders type “shoulder” in the comments below, and I will personally get back to you to talk about your specific shoulder problem.
Also, if you want to book, an appointment, you can call (412) 794-8352 and we can take a very specific look at your shoulder.
Thank you, and I hope you learned a lot from this. Have a great day:)
