Who has a tweaky elbow? One of those twinges or aches that seem to almost go away, and then with one wrong pick-up or swing, the pain is back. For a lot of people, the position of their shoulders is the root cause of their elbow discomfort. Below is a set of 5 exercises, to be done in order and together, to help relieve minor aches or tweaks in the shoulders, elbows, and wrists. Done daily, noticeable changes will happen within 1-2 weeks. Try these out and share with your friends!
Also, check out my Online Platform for the Shoulder Strength Series that can help you incrementally build stronger shoulders fo injury mitigation.
Continuing the work on the shoulders this week, we are adding in movement for the shoulder girdle, specifically the scapulas (shoulder blades). We will then use that new movement and strengthen and challenge our range in shoulder external rotation to help fortify our shoulders and improve their function.
This week, we are working on rotations in our neck to help maintain and increase our rotational ability in our neck (think looking behind you before back up the car). We are also going to work on the rotation in our shoulders with this banded external rotation exercise.
This week, we are focusing on shoulder mobility and stability. If your shoulders are off-balanced and week, or if you lack range of motion in the rotator cuff and shoulder girdle, your neck and spine will have to do some work to compensate. This can lead to tension in the neck, shoulders, and mid-back.
Try these 2 moves out to gain mobility and strength through the whole shoulder.
This week, we are focusing on the internal rotation of the shoulders. A lot of people think they don’t want to work on internal rotation because their shoulders are rounded forward. However, it could be a lack of internal rotation that drags your shoulders, neck, and upper back forward. If you can’t move properly from the shoulder joint, everything else will have to move to compensate. Long story short, stop ignoring the shoulder capsule. Make sure it moves properly…in all directions.
We are focusing on the shoulder joint this week. The shoulder is a ball and socket joint which means it can move it a large variety of ways. The first movement allows you to explore the full range of the joint. Not only will it help create more movement in the shoulder, it will also show you the places where you could use more motion.
Once you have created all that mobility, add some stability to the shoulder with the 2nd video. Most often, the biggest impact our shoulder’s take is when we reach out when we fall. Try this shoulder press to gain some shoulder strength and stability to keep the joint happy and prepared.
We are moving on from our hips to our shoulders. Healthy shoulders contribute to healthy necks, backs, elbows, and wrists.
Sticky shoulder blades can lead to tweaks and pains in the shoulder. If your shoulder blades don’t move, you put a lot of stress and responsibility into the rotator cuff. Unglue those blades with this first joint rotation mobilization.
Once you have those blades moving, strengthen that rotation with this seated external rotation exercise.