5 Mobility Drills for Healthy, Happy Shoulders

5 Mobility drills to learn and implement into your day.

Shoulder pain from exercise, recreation, desk work and sports is very common.

Typically the pain you feel is not the result of some traumatic injury or one specific moment, but instead results from an accumulation of improper loads, positions, movements and postures. Thankfully, your shoulders can become pain free and ready to take on any challenge by incorporating a few mobility drills each day, or prior to workouts.

Shoulder health comes down to two main factors; spacing and control. We must move in such a way that appropriate space is given to the structures operating the ball and shoulder joint and have control of the shoulder blade to maintain proper position at rest, at work or during exercise. This sounds simple but its not when you throw into the picture what happens to the spacing after you commute to work, sit at desk, stare at your phone and what happens to your control when exercising with heavy loads or high levels of fatigue. 

These five drills are meant to both counteract the effects of modern life on your posture and tissue mobility and prepare you for any job duties, or workouts that require significant upper body work. If you need a little more help from a mobility tool, we here at Movement Guides designed, manufacture and sell the T-Dot Mobility System. The T-Dot is easily hung in your gym, home or office and can provide you with much needed relief in a couple of minutes. Learn more about the system here.

These movements do not take too much time and if done correctly can help resolve current shoulder issues and definitely help you prevent future one.

Kyle Sela, PT, DPT, OCS, SCS, CSCS

Kyle is a physical therapist who is a board certified specialist in sports and orthopedics. He completed a sports medicine fellowship at Duke University in the Management of Division I Athletes and served as a physical therapist on active duty in the US Army where he cared for a Brigade Combat Team during a deployment to Iraq. His passion is in movement efficiency and maximizing every patient's potential to live life to the highest quality. The SquatGuide™ reflects years of experience teaching people to squat with great form and efficiency so that they may benefit from this great exercise.

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