If you’ve ever spent time in a gym, you might have noticed that while most of us aren’t walking around with actively injured shoulders, many of us seem to have a little niggling shoulder “thing.”
And you’d be right.
Sometimes it feels like a build up of tension when you drive or sit for too long.
Other times, it might be that you notice your shoulder clicking or popping when you do push ups.
Or maybe you notice the increasing tightness of your upper traps when you lift weights/cook/clean/carrying your purse on one shoulder for too long.
If you’re noticing these things, it’s not a crisis and you’re not broken.
However, it is a sign that your might benefit from doing a little more shoulder stability work to train the small muscles responsible for holding your arms in good alignment, so the big muscles around your neck and shoulders (think pecs and upper traps) don’t have to work so hard.
And I appreciate that we’re all busy people and sometimes we just want to get to the “big” stuff in our workout, because it feels more like something is happening.
I also understand that sometimes you know it would be good to do something for your shoulders, but you’re not really sure where to start, because there are so many exercises and modalities out there and it’s confusing!
So with that in mind, I’ve put together a quick shoulder strength routine using Pilates mat exercises. It starts by targeting the major stabilizers and ends with some more challenging exercises to integrate the work like a modified push up series and planks.
It’s 6 minutes. It won’t make you sweat, but it will show you how to rock a push up without cranky wrists and keep your arms and shoulders in good alignment when you lift heavy objects/pick up your kid/help your friend move 😉
Try it as part of your next workout or when you notice you’ve been at the computer for a little too long.
Pilates mat exercises | upper body workout
6-8 sternum drops
4-6 sets puppy in the snow
6-8 modified push-ups
6-8 swan prep
4-8 plank to pike