Exercises

The 27 best Exercises to Improve Shoulder Mobility. Neck and shoulder mobility exercises

Are you looking to improve your shoulder mobility for powerlifting? If so, you’re in luck! In this blog post, we will share with you some of our favorite shoulder mobility exercises powerlifting.

Shoulder mobility exercises powerlifting

We’ll also provide tips on how to perform these exercises correctly to help you get the most out of them. Let’s get started!

The Shoulder Movements

The Shoulder Movements

There are four main types of shoulder movements:

1. Anterior (forward) translation

2. Posterior (backward) translation

3. Upward rotation

4. Downward rotation

The Importance of Shoulder Mobility

The Importance of Shoulder Mobility

Shoulder mobility is important for several reasons.

First, having a greater range of motion in your shoulders will allow you to stay healthy and injury-free. Second, adequate shoulder mobility is necessary for optimal performance in many overhead activities, such as swimming, baseball, and tennis.

Finally, if you have limited shoulder mobility, it can lead to compensations elsewhere in your body, such as lower back pain.

A Simple Shoulder Mobility Test

A Simple Shoulder Mobility Test

One way to test your shoulder mobility is to see how far you can reach overhead.

Directions

To do this, stand up tall and extend one arm overhead.

If you can’t reach your full range of motion, it’s an indication that you have limited shoulder mobility.

Foam Roll for the Latissimus Dorsi

Foam Roll for the Latissimus Dorsi

One of the best ways to improve shoulder mobility is to foam roll the latissimus dorsi, which is a large muscle that runs from the middle of your back down to your hips.

To foam roll the latissimus dorsi:

1. Start by lying on your back on the floor with a foam roller placed under your mid-back.

2. Place your hands behind your head and slowly roll up and down from your mid-back to just below your shoulder blades.

3. Spend extra time rolling any knots or tight spots.

Release of the Rotator Cuff Trigger Point

Release of the Rotator Cuff Trigger Point

The rotator cuff is a group of four muscles and tendons that stabilize the shoulder joint.

One of the best ways to release these muscles is by using a tennis ball or lacrosse ball.

To do this:

1. Start by lying on your back on the floor with a tennis ball placed under your shoulder blade.

2. Slowly roll around until you find a tender spot.

3. Once you find a tender spot, stop and hold for 30 seconds to 1 minute.

4. Repeat on the other side.

Extending the Wall

Extending the Wall

The wall slide is a great shoulder mobility exercise that can be done anywhere, anytime.

To do this:

1. Start by standing with your back against a wall and your feet shoulder-width apart.

2. Place your palms flat against the wall at shoulder height and slowly slide your hands up the wall until your arms are fully extended overhead.

3. Hold for 2-3 seconds and then slowly slide your hands back down to the starting position.

4. Repeat for 10-12 repetitions.

Shoulder Dislocates from PVC Pipe

Shoulder Dislocates from PVC Pipe

Shoulder dislocates are a great way to improve shoulder mobility and flexibility.

This exercise can be done with a PVC pipe, broomstick, or towel.

To do this:

1. Start by holding a PVC pipe (or broomstick) in front of your body with your palms facing down.

2. Raise the PVC pipe overhead and then back behind your head.

3. Return to the starting position and repeat for 10-12 repetitions.

4. To make this exercise easier, you can hold onto a towel instead of a PVC pipe.

Z Press with Kettlebells

Z Press with Kettlebells

The Z press is a great shoulder mobility exercise that also works the core and legs.

To do this:

1. Start by sitting on the floor with your knees bent and your feet flat on the ground.

2. Place a kettlebell in front of you and hold it with both hands.

3. Press the kettlebell overhead and then back behind your head.

4. Return to the starting position and repeat for 10-12 repetitions.

5. To make this exercise easier, you can use a lighter weight or place your feet closer to your body.

Press Sotts Press with Kettlebell

Press Sotts Press with Kettlebell

The press sotts press is a great shoulder mobility exercise that also works the legs and core.

To do this:

1. Start by sitting on the floor with your knees bent and your feet flat on the ground.

2. Place a kettlebell in front of you and hold it with both hands.

3. Press the kettlebell overhead and then back behind your head.

4. Return to the starting position and repeat for 10-12 repetitions.

5. To make this exercise easier, you can use a lighter weight or place your feet closer to your body.

Hanging Doorframe Stretch

Hanging Doorframe Stretch

The hanging doorframe stretch is a great way to improve your shoulder mobility.

To do this stretch:

1. Start by standing in a doorway with your arms extended overhead and your palms flat against the doorframe.

2. Lean forward until you feel a stretch in your shoulders and hold for 30 seconds.

3. Repeat 2-3 times.

PAILs & RAILs in the Posterior Capsule

PAILs & RAILs in the Posterior Capsule

The PAILs and RAILs stretch is a great way to improve your shoulder mobility.

To do this stretch:

1. Start by lying on your back on the floor with your arms extended straight out to your sides at shoulder height.

2. keeping your arms straight, slowly lower your right arm down towards the floor until you feel a stretch in your shoulder.

3. Repeat on the other side.

4. Once you have stretched both sides, return to the starting position and repeat 2-3 times.

5 .If you want a deeper stretch, you can try placing a weight on your chest while performing this exercise.

Eccentrics from the South

Eccentrics from the South

The eccentric stretch is a great way to improve your shoulder mobility.

To do this stretch:

1. Start by standing with your feet shoulder-width apart and your knees slightly bent.

2. Place your palms flat on a wall or doorframe at shoulder height in front of you.

3. Keeping your arms straight, slowly walk your hands down the wall or doorframe until you feel a stretch in your shoulders.

4. Hold for 30 seconds and then return to the starting position.

5. Repeat 2-3 times.

Lift Offs at Risk

Lift Offs at Risk

Lift offs are great exercises for improving shoulder mobility. These exercises can be done with or without weight.

To do this:

1. Start by sitting on the floor with your knees bent and your feet flat on the ground.

2. Place a kettlebell in front of you between your feet.

3. Pick up the kettlebell and hold it at chest-height with your palms facing inward.

4. Keeping your lower back pressed into the floor, slowly press the kettlebell overhead while maintaining contact with your head.

5. Hold this position for 2-3 seconds before slowly lowering the kettlebell back to the starting position.

6. Repeat for 10-12 repetitions.

Sliders with Crab Reach

Sliders with Crab Reach

This is a great exercise to improve your shoulder mobility while also working your core and upper back. Start in a crab walk position with your feet on sliders and your hands placed flat on the ground.

From here, reach one arm out in front of you as far as possible while keeping your body in a straight line. Return to the starting position and repeat with the other arm. Perform 10-12 reps on each side.

CARs in the Scapula While Hanging

CARs in the Scapula While Hanging

One of the best ways to get some shoulder mobility work in is by simply hanging from a bar. This will help to stretch out the lats and pecs, two common culprits of poor shoulder health.

To perform scapular CARs while hanging, start by grabbing a pull-up bar with an overhand grip (palms facing away from you). Hang from the bar with your feet off the ground and your shoulders relaxed.

From here, begin to move your shoulders around in circles, first going forwards for 10-15 reps, then backwards for 10-15 reps. Be sure to keep your core engaged throughout so that you don’t swing around too much.

Shoulder Mobility with an Overhead Opener

Shoulder Mobility with an Overhead Opener

One of the best shoulder openers you can do is the classic “overhead opener.” This exercise not only feels great, but also helps improve your range of motion for overhead movements like pressing and snatching.

To do this exercise, start by standing tall with your feet shoulder-width apart. Take a deep breath in, and as you exhale, reach both arms overhead.

Repeat this exercise for 10-15 reps. You can also add a slight twist by reaching one arm up overhead as you bend to the side with the other arm.

Doggie Downward

Doggie Downward

Doggie Downward Doggy is great for shoulder mobility.

Start on all fours with your hands and knees shoulder-width apart, keeping your spine in a neutral position.

Tuck your toes and lift your hips up and back until your body forms an inverted V shape. Keep your core engaged and your legs straight as you breathe deeply for at least 10 breaths.

Thoracic Bench Shoulder Mobility Through Spine Mobilization

Thoracic Bench Shoulder Mobility Through Spine Mobilization

One of the most important areas to focus on when it comes to shoulder mobility for powerlifting is your thoracic spine.

This region of your spine is responsible for a lot of the movement in your shoulder, so it’s important to keep it healthy and mobile.

One way to do this is by using a Thoracic Bench. This piece of equipment allows you to safely and effectively mobilization your spine.

Reverse Hand Clasp

Reverse Hand Clasp

The Reverse Hand Clasp Shoulder Stretch is a simple yet effective stretch to increase shoulder mobility.

It is often prescribed by physical therapists and chiropractors as part of a rehabilitation program following an injury.

To perform the stretch, start by clasping your hands behind your back.

You should feel a stretch in the front of your shoulders. Hold the stretch for 30 seconds and repeat 3 times.

Cow / Cat

Cow / Cat

Start on all fours with your hands shoulder-width apart and your knees hip-width apart.

Round your back up towards the ceiling, then tuck your chin to your chest and arch your back downwards like a scared cat. Return to the starting position and repeat for 10-15 reps.

Stretch 90/90

Stretch 90/90

This is a great stretch to open up the shoulders and help with mobility. Start by sitting on the ground with your legs out in front of you, then bend one leg and place the ankle on top of the opposite knee.

Next, reach your arm across your body and grab hold of the bent leg’s thigh, then pull it towards your chest. Hold this position for 30 seconds, then repeat on the other side.

Needle Threading

Needle Threading

The needle threading stretch is a great way to increase shoulder mobility.

To perform the stretch, start by interlocking your fingers and thumbs. Raise your arms in front of you and parallel to the ground.

Bend your elbows and bring your palms toward your chest. Next, thread one arm under the other and reach up overhead. You should feel a stretch in the shoulders. Hold for 30 seconds and repeat 3 times.

Plank

Plank

Plank with arm circles is a great way to improve shoulder mobility. This exercise can be done with or without weight.

Ys Suspension Training

Ys Suspension Training

Suspension training is a great way to improve shoulder mobility.

This type of training uses your body weight to provide resistance, making it perfect for those who don’t have access to weights.

Ws Suspension Training

Ws Suspension Training

Suspension training is a great way to improve shoulder mobility.

This type of training uses your body weight to provide resistance, making it perfect for those who don’t have access to weights.

To perform the Ws, start in a plank position with your feet in the stirrups.

Keeping your core engaged, lift your hips and press your chest up towards the ceiling. Return to the starting position and repeat for 10-15 reps.

Pose for Children

Pose for Children

Pose for children is a great way to improve shoulder mobility. This exercise can be done with or without weight.

Stretching the L-Arm

Stretching the L-Arm

Stretching the L-arm is a great way to improve shoulder mobility.

To perform the stretch, start by interlocking your fingers and thumbs. Raise your arms in front of you and parallel to the ground.

Bend your elbows and bring your palms toward your chest. Next, thread one arm under the other and reach up overhead. You should feel a stretch in the shoulders. Hold for 30 seconds and repeat 3 times.

Stretch your arms and chest while prone

Stretch your arms and chest while prone.

Prone stretches are great for improving shoulder mobility.

To perform the prone stretch, start by lying on your stomach with your arms out to the sides. Next, lift your chest off the ground and hold for 5 seconds.

Repeat this stretch 10 times.

Arm Raises from a Kneeling Position

Arm Raises from a Kneeling Position

Arm raises from a kneeling position is a great way to improve shoulder mobility. This exercise can be done with or without weight.

To perform the arm raise, start by kneeling on the ground with your arms at your sides.

Keeping your core engaged, lift your right arm off the ground and raise it overhead. Return to the starting position and repeat with the left arm.

Do 10-15 reps.

Extension of Clasped Hands

Extension of Clasped Hands

The extension of clasped hands is a great way to improve shoulder mobility.

To perform the exercise, start by interlocking your fingers and thumbs. Raise your arms in front of you and parallel to the ground.

Bend your elbows and bring your palms toward your chest. Next, thread one arm under the other and reach up overhead. You should feel a stretch in the shoulders. Hold for 30 seconds and repeat 3 times.

Elbows raised over

Elbows raised over

The elbows raised overhead stretch is a great exercise for improving shoulder mobility. This exercise can be done with or without weight.

To do this:

1. Start by standing with your feet shoulder-width apart and your hands on your hips.

2. Keeping your back straight, slowly raise your arms overhead as far as you can go while maintaining contact with your head.

3. Hold this position for 2-3 seconds before slowly lowering your arms back to the starting position.

4. Repeat for 10-12 repetitions

Top 3 Shoulder Mobility Workouts

Top 3 Shoulder Mobility Workouts

There are many different exercises that can improve your shoulder mobility. Here are three of my favorites:

1. CARS Shoulder

This is a great drill to improve your anterior and posterior translation. To do this drill, start in the push-up position with your hands shoulder-width apart.

From there, lower your chest down to the ground and then back up to the starting position. Next, shift your weight forward so that your shoulders are over your hands.

From there, lower your chest down to the ground and then back up to the starting position.

Finally, shift your weight backward so that your shoulders are behind your hands. Lower your chest down to the ground and then back up to the starting position. Repeat for 8-10 reps per side.

2. Shoulder flexion against the wall

This is a great drill to improve your anterior translation. To do this drill, start by standing with your back against the wall and your feet shoulder-width apart.

From there, raise your arms up overhead and press your palms against the wall. From there, slowly lower your arms down until they are at 90 degrees.

Hold this position for 2-3 seconds and then press back up to the starting position. Repeat for 8-10 reps.

3. Floor slides (supine)

This is a great drill to improve your posterior translation. To do this drill, start by lying on your back with your feet flat on the floor and your arms extended overhead.

From there, press your hips and glutes off the ground and slide your arms overhead until they are at shoulder level.

Hold this position for 2-3 seconds and then press back up to the starting position. Repeat for 8-10 reps.

Neck and shoulder mobility exercises

Neck and shoulder mobility exercises

1. Seated Halter Neck Stretch

2. Upper Body Rotation with Dumbbells

3. Lateral Flexion with Resistance Band

4. Doorway Chest Stretch

5. Pec Minor Release with Lacrosse Ball

6. Forearm Stretch with Resistance Band

7. Wrist extension and flexion with resistance band

8. Shoulder Circles with Resistance Band

9. Seated Torso Twist with Resistance Band

F.A.Q shoulder mobility exercises powerlifting:

Do powerlifters do shoulders?

Powerlifting shoulder mobility exercises image result
Powerlifters strengthen their shoulders using a mix of compound and isolation routines that emphasise bench press strength.

In the deadlift, strengthening the rear delt will also aid preserve general shoulder health, enhance posture, and avoid ’rounded shoulders.

How do you get a full range of motion in your shoulder?

Slowly twist your shoulder such that your hand slides up towards your navel while maintaining your elbow bent at 90 degrees. The ROM should not cause any discomfort.

Hold this posture for two seconds once your hand reaches your navel, then gently drop back to the beginning position. Rep this exercise for a total of 8 to 12 times.

What causes lack of shoulder mobility?

Shoulder mobility difficulties might arise as a consequence of a variety of activities or inactivity.

Impingement, rotator cuff tears, and frozen shoulder are some of the most prevalent shoulder mobility concerns. Many of these are caused by joint instability and overuse.

Is stretching bad for powerlifting?

Recent research warns against stretching before exercises, claiming that it really hinders your body’s effectiveness.

Stretching causes runners to run slower, jumpers to leap lower, and weight lifters to lift more weakly, according to one study, without substantially reducing the risk of injury during exercise.

Conclusion:

If you’re looking for a way to improve your shoulder mobility and increase your powerlifting performance, try these exercises.

They’ll help open up your shoulders and get you moving more freely.

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