Pause for 1 second, then return to starting position. Keeping elbows straight and maintaining resistance on the band, lift arms overhead. Grip the ends of a resistance band, palms down, and pull it apart to create tension. Start in a tall kneeling position, arms at sides. Hold for 3 seconds, then return to starting position. Use left hand to gently pull knees toward the floor. Press right arm into the floor as you slowly drop your legs to the left. Extend right arm to the side, palm facing down. Lie faceup, knees bent, and feet planted on the floor. Complete 3 sets of 6 reps, resting 30 seconds between sets.
Push down through forearms to draw apart shoulder blades and return to starting position. Keeping core engaged, bring shoulder blades together and lower chest, stopping when your forehead touches your fist. Clasp one hand around your fist to form a triangle with forearms. Lift hips off the mat, keeping your back straight and abs tight. Start facedown on mat, tuck your toes, then prop yourself up on forearms with elbows under shoulders. You will need a resistance band and an exercise mat.
#Shoulder mobility how to
How to Use This List: Perform each exercise below for the number of reps listed, resting 30 seconds between exercises.Įach move is demonstrated by Staples, a certified trainer, in the video above so you can master the proper form. Staples recommends incorporating it into your training a few times a week. The following shoulder mobility workout takes about 15 minutes and requires minimal equipment. “A mobile shoulder and strong stabilizing back muscles not only give us power to make it up those monstrous hill repeats, but they also impact running economy by making sure energy expenditure is sufficient for a given distance.” Want better form and a more powerful arm drive? Improve your shoulder mobility. “Shoulder mobility is a large yet forgotten piece in the puzzle of efficient running,” says Alison Staples, coach at Formula Running Center in Arlington, Virginia. Repeat this motion for up to five times in total.It’s easy to ignore the upper body when tight hip flexors, glutes, and quads are calling your name, but all your muscles from the waist up-especially the shoulders-are just as crucial to your running performance. Squeeze your shoulder blades together and down to help rotate out the front of the shoulder, and then open up the chest. Then bring the bottom of your shoulder blades down and in toward the spine, before lifting your chin to parallel to the floor and looks straight ahead. Begin this by doing a couple of shoulder rolls forward, and then backward. Scapular retractionĪfter doing the first two exercises, it is time to move onto scapular retraction. Step back and ensure that your arm is almost parallel in relation to the floor, and then begin to make small counter-clockwise rotations with your arm and ball against the wall, applying only a small amount of pressure.ĭo five counter-clockwise and five clockwise rotations with that arm, and then repeat this for the other arm. Start this exercise by picking up a tennis ball or a small round object, before holding it against a wall with the palm of your hand.
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