These are the three best mobility moves to protect your shoulder joints as you age, according to a physical therapist
Getting older doesn’t have to mean increased shoulder pain and instability
Having sore shoulders can impact all kinds of everyday activities, like putting away your shopping or getting dressed.
Strengthening the muscles surrounding the joint can help you avoid injury, but it’s important to do regular mobility work to keep everything moving smoothly.
Erin Cannon, a physical therapist with Hackensack Meridian JFK Johnson Rehabilitation Institute, recommends three exercises: thread the needle, banded shoulder external rotations, and shoulder CARs (controlled articular rotations).
According to the expert, they will help you maintain your range of motion and encourage circulation to the joint.
To do these exercises, you’ll need a resistance band and an exercise mat. Speak with your doctor before attempting them if you have any injuries or mobility concerns.
Cannon says it’s important to maintain a vertical posture for each of the moves, to achieve a greater range of motion in your shoulder joint.
She notes that an optimal number of repetitions and sets can differ from person to person, but suggests that “a general standard to follow could be two to three sets of five to 10 reps, three times per week.”
If you’ve just started exercising regularly, start at the lower end of that range and gradually work your way up.
Shoulder mobility exercises
1. Thread the needle
Sets: 2-3 Reps: 5-10 each side
- Come to your hands and knees on a mat.
- Rotate your torso to the right, extend your right arm toward the ceiling and turn your head to look at it.
- Pause briefly, then bring your right shoulder to the mat and extend your right arm underneath your torso.
- After completing five to 10 repetitions on your right side, perform the exercise with your left arm.
Tips: Avoid any excessive rounding or arching in the spine. Keep the core muscles engaged throughout the movement.
2. Banded shoulder external rotation
Sets: 2-3 Reps: 5-10
- Stand with your feet hip-width apart.
- Hold a resistance band in your hands.
- Bend your elbows to a 90° angle and pin your elbows at your sides.
- Pull the band apart by externally rotating your shoulders.
- Pause briefly then bring the band back in.
Tips: Keep the core muscles engaged throughout the movement. Don’t let your lower back arch excessively. Keep the elbows close to the trunk at all times. If you find that difficult, place a rolled up towel between your elbow and torso.
3. Shoulder CAR
Sets: 2-3 Reps: 5-10 each side
- Stand with your feet hip-width apart.
- Keep your arms by your sides with your thumbs pointing forward.
- Slowly sweep your right arm above your head in a semicircle, leading with your thumb.
- Once you’ve reached the end of your range, rotate your shoulder so that your thumb is pointing in the opposite direction.
- Continue making a circle with your arm until you’ve reached the end of your range again—usually when your arm is a little behind your head—then rotate your shoulder back again so that your thumb is pointing down.
- Bring your right arm back to the starting position, thumb pointing forward.
- Repeat the process in the opposite direction, leading with your pinky rather than your thumb.
- Do this five to 10 times, then repeat on the other side.
Tips: Keep your rotating arm as close to your body as possible. Work only in a range that’s comfortable for you. Be sure to keep the core engaged and avoid any arching or rounding in your back.
