Day 313- Arm Circles Should Range of Motion with Weight

This exercise adds resistance to a full range of motion in the shoulder socket.

To do this exercise you will need a mat and a small weight (1-3lbs).  Start by lying on your side with your knees bent.  Hold a small weight in your top hand and reach that hand and arm toward the ceiling.  Begin making small circles with the arm, and then gradually allow the range of motion to increase.  After reaching the full range of motion notice which direction you are moving and then reverse directions.

Things to think about

In this exercise you want to find your pain free range of motion.  If perchance there is any pinching in the shoulder decrease the range of motion.

Remember that the collarbone and the shoulder blade are part of this motion too! They work together to keep the shoulder safe.

Day 312- Arm Circles Shoulder Range of Motion

This exercise allows the shoulder to find congruency in a sidelying position.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Reach your fingertips towards the ceiling so that your arm is directly above your shoulder.  Start making small circle with the arm, and then gradually begin to increase the size of the circle until you are at your full range of motion.  Notice which direction your arm is moving and then start small again in the reverse direction.

Things to think about

Awareness of the fingertips is very important to shoulder stability and efficient movement.  As the arm moves behind you try to lead with the thumb, and then use the pinky to lead the rotation of the arm towards the front.  Imagine reaching through the middle finger, and at the same time plugging the arm bone into the socket.

Shoulder stability does not mean stillness.  Be sure that the shoulder blade and collarbone are following the arm to provide it with support.

Day 98- Elbow Figure 8s on Foam Roller

Day 97-Elbow Circles on Foam Roller

This exercise is intended to increase the range of motion at the shoulder joint.  It addresses movement in the three joints that create shoulder motion.

To do this exercise you will need a mat and a foam roller. Start by lying on your back on the Foam Roller.  The Foam Roller should be parallel to your spine.  Your knees should be bent and your feet should be planted in the ground.  Bend your elbows and touch your fingertips to your shoulders.  Continue breathing as you begin circling your elbows forward, then up and around.  Repeat this motion several times and then reverse direction.

Things to think about:

This movement increases the range of motion at the shoulder joint by loosening all of the muscles around the shoulder blades.  As you are doing this exercise it is important to also notice the movement of the shoulder blade and the collarbone.  Notice the way in which these joints work together to create fuller movement in the shoulder.