We need strength to help support the shoulder joint and decrease risk of injury. We also need flexibility to maintain a pain-free range of motion.

In the following video, I share a series of exercises to help build and maintain shoulder mobility. 

5 Exercises to Improve Shoulder Mobility

Equipment: Pole, Pilates Chair

1. Elbows East & West: Open elbows east & west and then hold the pole up over the head.
2. Scoop Up Your Thoracic Spine: In prone position (on the stomach), hold  the pole behind the back and scoop up your thoracic spine. 
3. Spider on the Wall: Standing in the doorway, move your hands up the wall, one at a time, keeping the shoulders open (no hunching)
4. Tricep Dips & Hold:  In the Pilates Stability Chair, stand with feet on the pedal and do a series of slow tricep dips.
5. Chair Stand: Stand  on the Pilates chair with feet on the pedal, elbows straight and hold

Try a class! We teach locally at our Newton, MA studio or via Zoom.  Contact us to learn how we can design a program specifically for you! Phone: 617-852-6785 or Email: info@maracoreconditioning.com.

• Sternoclavicular
• Acromioclavicular
• Glenohumeral
• Scapulothoracic

The muscles surrounding these four joints need to work together, otherwise, the neck and shoulder muscles can be overworked, leading to pain and other problems.  To avoid overworking the neck and shoulder, you should focus on two techniques:

• Shoulder mobility provides the upper extremities with tremendous range of motion in multiple planes. Furthermore, if we deprive the shoulders of one of its anatomical motions, we lose its functionality and the joint will be predisposed to injury.
• Shoulder stabilization helps you maintain proper joint position and control during movement to reduce tension in the neck, shoulders, elbows and hands.

Video 3:  Shoulder Stabilization & Mobility on the Cadillac 2