15 minute shoulder mobility workout

Introduction

The shoulder is one of the most flexible and mobile joints of the organism, able to carry out many different movements; however it is also one of the parts of the body more delicate and unstable. This is why it would be important to strengthen it and train it with specific exercises, capable of increasing its mobility, protecting it from trauma and injuries and at the same time sculpting the muscles that stabilize it and which also contribute to giving a more defined and attractive shape to the back. You don’t need to spend too much time doing this – just one 15 minute workout.

How does the shoulder joint look like?

We commonly talk about the shoulder joint, but in reality this anatomical area includes well 5 different joints: the shoulder joint, the acromioclavicular joint, the sternoclavicular joint, the scapulothoracic joint and the subdeltoid joint. The main bones of the area are theHomer, the upper arm bone; there scapula, the flat, triangular-shaped bone that connects the trunk to the arm; and the clavicle, the S-shaped bone that connects the sternum to the scapula. One of the most important structures in the shoulder is the rotator cuffi.e. the complex of four muscles, with their respective tendons, which allows the part to move in the various planes of space and which keeps the joint between the scapula and humerus stable.

What exercises to do

Specific exercises for shoulder range of motion are useful both for targeting this part and for warming it up before embarking on another fitness routine, such as a total body workout or an upper body workout. Here is one 15 minute workout for particularly effective shoulder mobility. Having better shoulder mobility helps to optimize its functionality even outside the gym, making daily movements and gestures easier, such as being able to pick up an object placed on a high shelf.

Watch the video

Lying Arm Raises or Shoulder Swimmer

• Lie on a mat on your stomach, with your legs and arms extended. Your feet should be about hip-width apart and your biceps should be next to your ears.
• Squeeze your glutes and activate your back to lift your arms and feet off the floor.
• Bring the two little fingers together above the head, then separate them, rotating the arms behind the back to touch the thumbs together. Reverse the movement to return to the starting position.
• Repeat six times for two sets.

Camminata laterale in Plank o Lateral Plank Walk

• Start in a high plank position. The body should draw a straight line from the heels through the hips to the crown of the head.
• Raise your left hand and move it slightly to the left. Lift your left foot and move it to the left.
• Raise your right hand and move it towards your body. Lift your right foot and move it towards your body. At this point, the body should form a straight line again.
• Repeat this process moving left for 10 reps, then moving right for 10 reps. Repeat twice.

Shoulder rotations or Controlled Articular Rotation (CAR)

• Kneel on the mat, with thighs and torso extended (buttocks up, not touching heels). The right arm is straight in front of you, palm up.
• Raise your arm (keeping it straight, palm up) as high as you can.
• Begin to slowly rotate your arm backwards, moving it behind you, keeping it straight at all times. You should finish with your arm at your side and your little finger pointing forward.
• Reverse the motion by raising your arm behind you with your thumb up until you can’t go any higher. Begin to slowly rotate your arm, pulling your thumb away from your body. Continue to rotate until the arm returns to the starting position.
• Repeat on the left arm. Perform two sets of three repetitions each.

Reverse push-ups or Downward Dog Push-Ups

• Get on all fours.
• Curling your toes, lift your hips and straighten your legs. The shoulders are along the spine away from the ears. Depending on your flexibility, lower your heels to the ground or stand on your balls of feet with your knees bent.
• Bend your elbows and lower your head towards the floor. Push back through the hands to straighten the elbows.
• Repeat 10 times for two sets.

From plank to downward dog or plank to downward dog

• Start in a high plank position.
• Move into downward dog by lifting the hips up and back, pulling the shoulders along the spine away from the ears, lengthening the spine and extending the backs of the legs as far as the hamstrings allow. Depending on your flexibility, lower your heels towards the mat or stand on your balls of feet with your knees bent. Maintain the position for a few seconds.
• Lower your hips to return to the top plank position, holding it for a few seconds. Return to downward facing dog.
• Perform two sets of 12 repetitions.

Bear Walk or Bear Crawl

• Get down on all fours with your hands and knees on the floor. Curl your toes and push your fingers and toes so that your knees come off the floor a couple of inches.
• Activate your core and keep your hips level so you don’t push your butt into the air.
• Step back with your right hand and left knee. Repeat with the left hand and right knee. Continue going backwards like this for 10 paces.
• Reverse the motion to move forward 10 steps. Do 10 reps for two sets.

Training with two kettlebells is also excellent for training the upper body.

Between workouts it’s important not to underestimate active recovery.