Improving Shoulder Range of Motion: A Guide to Assessing and Strengthening

The shoulder joint is a complex structure that consists of four joints, each with its own unique function. However, when it comes to improving shoulder range of motion, many people overlook the importance of proper alignment and movement. In this article, we'll discuss ways to assess your shoulder range of motion, as well as some strategies for improving your shoulder strength.

Assessing Shoulder Range of Motion

The first step in improving shoulder range of motion is to assess your current range of motion. One way to do this is by performing a series of exercises that target the different joints and muscles involved in shoulder movement. These exercises include:

* Internal Rotation: Stand with your back flat against a wall and raise your arms to your side in contact with the wall. If you are not in contact, then you may have a limitation. Make sure your back doesn't arch as the arms are in full contact.

* External Rotation: In the same position with your back flat against a wall, raise your arms to your sides in contact with the wall until you are at 90 degrees. Make sure you are not arching your back to allow them to touch. If one arm or both are not touching the wall then you have a limitation.

* Shoulder Flexion: Stand with your back flat against a wall. Lift both arms until they both go flat against the wall.

If any of these motions cause excessive pain versus a limitation or mild tightness, it's essential to consult a physician or physical therapist to determine the best course of treatment.

Improving Shoulder Strength and Range of Motion

In addition to assessing your shoulder range of motion, there are several exercises you can do to improve your strength and flexibility. These include:

* Foam Rolling: Roll out your spine on a foam roller while having your arms above your head will help to loosen you up and relieve tension.

* Downward Dog: Perform downward dog by lying on your side and placing the roller below the armpit with the arm lifted. This exercise helps improve external rotation.

It's also essential to incorporate exercises that target the muscles involved in shoulder movement, such as the latissimus dorsi (lats) and rotator cuff muscles. Exercises like push-ups, rows, and shoulder presses can help strengthen these muscles and improve your overall shoulder range of motion.

Improving shoulder range of motion requires a combination of assessment, stretching, and strengthening exercises. By incorporating these exercises into your daily routine, you can improve your overall shoulder strength and flexibility, reducing the risk of injury and improving your overall quality of life. Remember to consult with a healthcare professional if you experience any pain or discomfort during exercise.

By following these tips and incorporating them into your workout routine, you can achieve improved shoulder range of motion and enjoy better overall health and well-being.

Shoulder range of motion