Say Goodbye to Shoulder Pain with These Exercises for Shoulder Mobility
Mar 03, 2023
Shoulder pain can be a common problem for beach volleyball players. The constant overhead motions and strain on the shoulder can lead to shoulder pain and decreased mobility. However, there are exercises you can do to help alleviate pain and improve your shoulder health in volleyball. In this blog post, we'll go over some of the most effective exercises for shoulder pain and mobility that will keep you in top form on the court.
Rotator Cuff Strengthening
60 Day Training - Mobility and Agility
1. Shoulder Mobility: A Key to Shoulder Health
Shoulder mobility is crucial for preventing shoulder pain and injury. Without proper mobility, your shoulders can become stiff and prone to injury. One effective exercise for improving shoulder mobility is shoulder circles. Stand with your feet shoulder-width apart and your arms by your sides. Slowly rotate your arms in circles, starting with small circles and gradually increasing the size of the circles. Do 3 sets of 10 reps in each direction.
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2. Rotator Cuff Strengthening: Protect Your Shoulders
The rotator cuff is a group of muscles and tendons that surround the shoulder joint. Strengthening these muscles is key to protecting your shoulders from injury. One effective exercise for rotator cuff strengthening is external rotations. Lie on your side with your arm bent at a 90-degree angle, and a towel or small pillow under your elbow. Keeping your elbow tucked into your side, rotate your arm outward as far as you can. Repeat for 3 sets of 10 reps on each side.
3. Scapular Strengthening: The Foundation of Shoulder Health
The scapula, or shoulder blade, plays a critical role in shoulder health. It serves as the foundation for shoulder movement and stability. Strengthening the muscles around the scapula can help prevent shoulder injuries. One effective exercise for scapular strengthening is the prone Y raise. Lie face down on a bench with your arms extended overhead in a Y-shape. Lift your arms up toward the ceiling, keeping your shoulders down and away from your ears. Repeat for 3 sets of 10 reps.
4. Stretching: Keep Your Shoulders Loose and Limber
Stretching is a key component of any shoulder health routine. It helps keep your shoulders loose and limber, which can prevent stiffness and injury. One effective stretch for the shoulders is the cross-body stretch. Bring one arm across your body and use your other arm to gently pull it closer to your chest. Hold for 20-30 seconds and repeat on the other side. Do 3 sets on each side.
5. 60 Day Max Vertical Training: Shoulder Health and More
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