< strong>Improve shoulder mobility: 4 recommended foam roller movements!

The shoulder joint is the most flexible joint in our human body. It can perform a variety of movements in multiple planes (flexion and extension, rotation, external rotation and internal rotation, abduction and adduction) , horizontal abduction and adduction)!

When your shoulder joint mobility is insufficient or the flexibility is limited, the result is that you cannot perform training safely and smoothly. The most common ones are shoulder presses and pull-ups (you cannot safely raise your hands above your head, Shoulder jam, lumbar spine compensation) and other bad phenomena!

The article on improving shoulder joint mobility has been introduced before. The main method is to massage and relax some tense muscle groups that restrict shoulder joint mobility, such as latissimus dorsi, pecs, and triceps. Too tight will affect your shoulder flexion range of motion!

In addition to massage and stretching, we also need to do some shoulder joint flexibility training to improve the limited range of motion of the shoulder joint!

Here are 4 great moves recommended to you, all you need is a foam roller!

Action 1: Foam roller shoulder horizontal abduction

First, lie on an upright roller with the roller between your shoulder blades. Keep the spine in a natural physiological alignment, raise and straighten your hands vertically to the ground, and place them in front of your chest

Then open your shoulders horizontally and outward until the arms are fully opened back. At the top of the movement, the shoulder blades are pinched together and stay for one second. Then retract your shoulders upward (like a dumbbell fly)

The time is 30 seconds to 1 minute.

Action 2: Foam roller shoulder flexion

First, lie down On an upright roller, place the roller between your shoulder blades. Clench your hands into straight fists, and then raise your arms as high as possible over your head.

Make sure your entire back is flat against the roller. When you raise your hands above your head, you should be able to feel your chest muscles being stretched. Aim to stretch with low load for 30 seconds to 1 minute.

Do not hold a barbell or heavy object with your hands, as this may cause excessive stress on the shoulder joint.

Action Three: Foam Roller Windmill

Same action, Keep lying on the vertical foam roller, with your hands straight by your side, palms facing up, then extend your shoulders upward to the top of your head, doing a windmill movement (drawing a circle with your arms)

Make sure you Keep your entire back flat on the barrel. When raising your hands upward, pay attention to retracting your shoulder blades. This will make your movements smoother. The time is 30 seconds to 1 minute.

Action 4: Retract the shoulder blades on the foam roller!

< p>As shown in the picture: Lie on the vertical foam roller in the same way, bend your arms at 90 degrees in front of your chest, with your thumbs pointing up, then start to retract your scapulae and open your shoulders horizontally outwards. The top of the action allows your Clamp your shoulder blades together and hold for two seconds!

Make sure your entire back is flat on the barrel, pay attention to opening your chest, and keep your shoulders down for 30 seconds to 1 minute.