How to increase shoulder mobility?

To increase shoulder mobility, it's crucial to choose exercises that allow for a full range of motion and do not compromise your back or neck position. Andy Galpin emphasizes the importance of exercise selection for preventing injuries and enhancing strength development. He suggests balancing the types of movements you do, such as incorporating both upper body pushes and pulls—like bench presses, pull-ups, and overhead presses—that facilitate the full use of shoulder muscles without causing strain. Feeling stable and safe during these exercises is vital to maintain good form and avoid injuries 1.

To prevent injuries while increasing shoulder mobility, maintaining proper form and progressively building strength are key strategies mentioned by Andy Galpin. Here are some specific practices to consider:

1. Warm-up effectively: Always start with a good warm-up to prepare the muscles and joints for increased range of motion activities.
2. Progress gradually: Increase the intensity and range of motion gradually to avoid overloading the tissues.
3. Balance your workouts: Incorporate exercises that ensure all parts of the shoulder are worked evenly and adequately. Balancing pushing and pulling movements can help maintain joint stability.
4. Use proper technique: Focus on technique rather than on lifting heavier weights or pushing too hard. Incorrect form can lead to injuries.
5. Listen to your body: Pay attention to any pain or discomfort. Discomfort can be a normal part of training, but sharp or persistent pain is a warning sign.
6. Consider professional guidance: Working with a physical therapist or a qualified trainer, especially if you already have shoulder issues, can provide personalized guidance and modifications.

Taking these steps will help safely increase shoulder mobility and reduce the risk of injury.