This video demonstrates how to increase shoulder flexibility using a simple exercise that anyone can do at home.
As we age, we tend to lose flexibility. This is due mostly to inactivity. The less you use your range of motion, the smaller your available movements become because these new, limited patterns become ingrained in your nervous system and it “forgets” how to move like it used to.
Additionally, fascia develops a “fuzz” like substance between sheets of tissue when muscles are inactive. This “fuzz” acts like Velcro, making sheets of tissue that used to be slippery stick together. A lot of people who think they have tight hamstrings, for example, actually have hamstrings that have become “stuck” to their adductors, thus limiting the range of motion of the hamstring muscles.
The more you expand your range of motion, the better your posture will be and the greater your flexibility as you age. If you sit in front of a computer or drive for any length of time, this shoulder flexibility exercise is particularly important. It’s also useful for yogis who want to open their chests and shoulder girdles and dancers and athletes who need greater range of motion.
Do this daily for optimal results. You will see improvements if you do this at least three times a week. Using a dowel is better than using a rope or yoga strap because it forces you to move the shoulder joint and not cheat, so you’ll get the full effects. However, if you don’t have a broom or long pole handy, a yoga strap, jump rope, belt or Thera-Band can work as well.
Want more secrets for a pain-free, flexible body?
Check out my complete guide to standing tall and moving freely, Perfect Posture for Life. This ebook is chock full of all the tips and tricks I’ve learned in nearly fifteen years as a posture and movement therapist that you can put to use immediately and start reaping the benefits of better posture and movement.
Hi Sukie, I have a problem with my shoulder and an obvious and uncomfortable “clunk” when I roll it. I suspect it was brought on from years of incorrect weight training etc?? Although it actually happened when doing a turkish get up. I was new to Kettlebell training and in my haste tried a TGU with a KB that was too heavy for me at a stage when I didn’t have the correct technique down yet. Everything in my left sholder/back/neck area feels wrong… it’s hard to explain any other way…. it’s not overly painful but definitely sore and uncomfortable. I’ve seen doctors and physios and osteopaths, and it still hasn’t improved much. I have only just today had my back adjusted by a chiropractor. I had 4 vertebrae out in my back and 1 in my neck. So I’m hoping that that improves things some but as I sit here typing it hasn’t much and the clunk still persists. I have a desk job but I’m in good shape and workout and play sport regularly. l guess I was just wondering if you had any suggestions?…. I live in New Zealand so I doubt it’s possible to see you in person. but any advice online would be appreciated. I am working through a few of your exercises so hope these help. Thanks for the great website and information.
Best regards,
Henry.
Hi Henry,
Thanks for your comment. Clunking in the shoulder indicates that there’s a lack of space, either in the shoulder joint itself or in the positioning of the scapula on the rib cage. A lot of times the “clunking” you’re experiencing is along the medial border of the scapula or at the upper angle, the attachment of the levator scapula muscle. You want to do two things: increase mobility and build shoulder integrity. Since you have a kettlebell, you’re off to a good start! Kettlebell snatches and jerks with light weights, high volumes, will build joint integrity. Mobilization exercises like shoulder screws, the pole stretch I show here, and simply doing figure 8’s with locked elbows to the side and overhead will begin to free the shoulder joint. I also recommend looking into Indian clubs as those are probably the best tool I’ve seen to date to increase range of motion without putting additional strain on a compromised joint. They’re fairly inexpensive (around $50 US) and easy enough to learn. Here’s a website where you can order clubs and a DVD: http://www.indianclubs.com/ Make sure to go LIGHT! You might think heavier is better, but I’ve seen even incredibly strong men get great results with 1 pound Indian clubs.
One more detail…sometimes shoulders start hurting because people stabilize with the weaker muscles of the upper shoulder, like the trapezius and levator scapula. These guys aren’t built to do heavy lifting. Make sure you’re strengthening your mid-back to support healthy shoulder function.
Okay, I hope that gives you some ideas to get started on rehabing that shoulder! Let me know if I can answer any more questions for you.
~ Sukie
Wow, Thank you so much for the quick and great response. I will get onto your recommendations and hopefully see some improvement soon! I will let you know how I go with it all!
All the very best and thanks again!!!
Henry.
Hi Sukie,
Do you have any recommendations for a person with tendonitis in the rotator cuff area, and it radiates down my arm about 6 inches from my shoulder.
I have had 2 cortisone shots in that shoulder area.
Nancy
Hi Nancy,
Tendonitis means inflammation. Cortisone is a steroidal injection used to control inflammation locally, and it has about a 50% success rate in granting short term pain relief. The problem is that cortisone does not address the underlying cause of the inflammation. What did you initially do to cause injury to the tendon? Was it one time over-use or repeated mis-use due to poor body mechanics over many years? Without knowing you, I can’t say for sure, but the majority of my clients present with some combination of the two.
So, in order to heal the pain in your rotator cuff (and with pain radiating down your arm, it sounds like you have some inflammation in a nerve), you’ll need to bring your body back into balance. Something in your body is weak, and that’s causing your shoulder to take on additional strain in an area not built for it. I’ll make a generalization here: most people are severely atrophied and/or immobilized in the mid-thoracic area (mid back, bra strap line). This is where your shoulder support should come from. If this area is too weak, you’ll have to rely on your rotator cuff and upper trapezius which aren’t built to support heavy lifting with the arms.
For short term relief, I frequently recommend Traumeel applied topically 2-3 times a day. It’s natural with no side effects and will allow you to mobilize the joint again. Long term, you’ll want to focus on stability in your larger shoulder muscles (latissimus and serratus anterior are great ones to focus on) and mobility for the joint (like the shoulder mobility exercise and others on my YouTube channel http://www.youtube.com/sukiebaxterwellnes ).
Yay!
Thanks for showing me exactly what to do in the video.
I already know which “dowel” I’ll use. (The broomstick that unscrews from my outside sweeper. No one will miss it!)
Melody
Dear Sukie, This is a wonderful video and post. Your instructions are so clear. Thank-you. As a fellow Structural integrator, I need this. I hope you won’t mind if I post a link to your video on my blog.
Hi Anita,
Thank you and of course you’re welcome to post a link! I’m glad this video helped you and will help your clients, too.