Shoulder Warm-Up Exercises

Warming up the shoulder joints before any kind of physical activity, especially sports can help prevent an unnecessary shoulder injury.

We use our shoulders hundreds of times each day without thinking about the complex workings of the shoulder joint.

Then one day we reach up to pull something down from the shelf or we reach out to catch a ball and the pain surges through our shoulder with such intensity it stops us in our tracks.

At that point we finally pay attention to the joint we use and abuse daily.

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Benefits of Shoulder Warm-Up Exercises

Warming up the joints in our bodies circulates the blood which helps the muscles, tendons and ligaments to function more effectively.

Understanding the benefits of shoulder warm-up exercises will make it much more likely that you will actually do the exercises.

By warming up the shoulder joints before participating in any kind of sporting activity, playing a musical instrument or even doing heavy housework such as sweeping, mopping or vacuuming we can help prevent an unnecessary shoulder injury.

Warming up the joints in our bodies circulates the blood which helps the muscles, tendons and ligaments to function more effectively.

Shoulder Exercise Warm-up

Warm up exercises need not take more than 5 minutes. The exact type of exercises can be tailored to your specific activity.

The shoulder exercises I will give you below will get you warming up the shoulders prior to physical activity with decreased risk for injury.

Shoulder Warm-up after Injury

As I explained in my previous post about shoulder exercise safety, do wait at least two days after your injury occurred and check with your doctor before starting your shoulder exercises.

The second thing before beginning any exercise program, is you need to properly warm up.This is even more important when you start exercising after an injury.

Following an injury your shoulder exercise warm-up can be done using a hot water bottle wrapped in a towel, or by gently swinging the arms.

This will be just enough to get the blood flowing and will help prevent injury.

Try doing this today in preparation for your first exercise that we will be doing below, which is an internal shoulder rotation exercise.

Shoulder Warm-Up Exercise 1

Shoulder warm up exercises need not take more than 5 minutes. The exact type of exercises can be tailored to your specific activity, but the following exercise is a good starting point to decrease your risk of shoulder injury.

Shoulder Warm-Up Exercise 1

  • Place¬† your arms at your sides
  • shake them gently as though you were shaking water off your hands for 30 seconds to 1 minute.

The small movements in this easy exercise will work to get the blood flowing to the shoulder area and help prevent injury to the shoulder.

Shoulder Warm-Up Exercise  2

Shoulder warm up exercises need not take more than a few minutes to perform. My second shoulder exercise takes less than two minutes.

  • Gently swing each arm in a circle forwards then backwards for 1 minute.
  • Increase the size of your circle as you get more comfortable with the movement.

This shoulder exercise helps to lubricate the shoulder joints in preparation for more strenuous activity.

Shoulder Warm-Up Exercise 3

Like the second shoulder warm up exercise, this exercise takes just two minutes to perform, but can help you prevent shoulder injury.

  • With each arm, go through the movement of throwing a ball for 1 minute
  • Increase the speed of the movement as your comfort level increases.

This shoulder exercise will allow the muscles to begin to contract and relax as the increased blood flow warms the fibers of the muscles.

Prevention is better than cure

Whether you have experienced a shoulder injury in the past or not, it is important to ensure this vital part of our body continues to serve us well in the future.

Just like a car the shoulder will eventually break down if not looked after. One day our shoulders may become too painful to perform such simple tasks as lifting a fork, or throwing a ball.

Like servicing a car, there are some things we can do to keep our shoulders in the best possible shape.

The most important thing that I recommend is doing a few minutes of shoulder warm up exercises before undertaking sports and other physical activities. Build this into your daily routine.

Shoulder Warm-Up Routine

To be effective shoulder warm up exercises need to be done regularly.

Establish a routine for doing your shoulder warm ups.

So get into a set routine to help ensure that you do the exercises before you start physical activity.

For example, perform them just before you go on the tennis court, or in the dressing room as part of your dressing routine.

You could even do these shoulder exercises everyday before household chores like ironing.

The important thing is to build the exercises into a routine so you do do them regularly, not just once in a blue moon!

Shoulder Warm-Up Exercises

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