Paul Landini is a personal trainer, health educator, and regular contributor to The Globe and Mail. This is part of his guide to protecting and strengthening common pain points such as your hips, shoulders, knees and back.
The shoulders are a complicated part of the body. Not only do we need to address how we move our upper arms (the humerus), we need to also consider how our rotator cuff muscles work with our shoulder blades, or scapula.
Synchronizing these two areas – establishing something fitness folks call scapulohumeral rhythm – is essential for proper shoulder mechanics. There are lots of benefits to maintaining this rhythm, from enhancing range of motion and shoulder joint stability to improving postural alignment throughout the upper back and neck.
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Thankfully, working on shoulder mechanics isn’t nearly as complicated as the anatomical structure itself.
For the most part, you want to focus on the ball-and-socket joint that connects the upper arm to your torso, using controlled circular motions. Add in some weighted overhead movements, and you’ve covered nearly all the bases.
Quad Shoulder Circles
What it does: This mobility exercise is designed to enhance range of motion in the shoulders and improve control by teaching the scapulae, or shoulder blades, to move freely over the rib cage.
Difficulty: Beginner
How to do it: Begin on all fours – hands under your shoulders and knees under your hips. Keeping your torso still and your spine neutral, roll the top of your upper arm around in circles, allowing your shoulder blades to come along for the ride. Let your shoulders shrug to your ears, then back to your hips, down away from your ears, then back to the starting point. Make the biggest circles possible, in both directions, for 30 to 45 seconds.
What to focus on: Try not to bend your elbows or move your spine – let your shoulders do as much of the work as possible.
Modification: For some people, the shoulder blades simply won’t move when on all fours. If that’s you, try Standing Shoulder Circles. From an upright position, put your fingers on your shoulders and point your elbows forward. Now start drawing circles on an imaginary canvas with the tips of your elbows.
Bear Walk
What it does: This is a full-body locomotion exercise that develops strength, mobility and co-ordination in the shoulders, arms, back, and core, while also improving hip and hamstring flexibility. This is a particularly productive exercise for anyone who struggles with overhead pressing or reaching.
Difficulty: Beginner to intermediate
How to do it: The Bear Walk is basically the downward dog pose in motion. To set up in downward dog: Start on all fours, then lift your hips toward the sky, forming an inverted “V” shape with your body, with your palms and heels pressed against the floor.
With your hips high in the air and your back as flat as possible, take small steps by lifting and moving your right arm and left leg forward at the same time. Now take another small step by lifting and moving your left arm and opposite leg. Mastering this cross-body pattern can be tricky at first; it really challenges our body’s ability to sense its own position in space. Be patient, working slowly for 30 to 60 seconds.
What to focus on: “High hips, flat back”– that should be your mantra while performing the Bear Walk. Soften your knees if this position is too intense of a stretch for your hamstrings.
Modification: If the co-ordination demands of this exercise are frustrating, take the legs out of the equation. The A-Frame to Squat offers similar benefits with less moving parts. Starting from a downward dog, walk your hands back to your feet, slowly lowering your butt with each step until you’re in a deep squat. Now reverse the movement, returning to the starting position.
Kettlebell Halos
What it does: Along with being one of the most effective exercises for targeting the rotator cuff muscles, Halos do a great job of building shoulder strength and endurance.
Difficulty: Beginner to intermediate
How to do it: Standing tall, hold on to the horns of a light kettlebell with the bottom end pointing up and inline with your chin. With your core braced and your glutes tight, begin moving the kettlebell around your head in a slow, controlled circle. As the kettlebell approaches the back of your skull, the bottom end will point down to the floor; as you return to the starting position, the bottom end should point up. Now switch directions –that’s one rep. Keep this up for 30 to 60 seconds, or aim for eight to 10 reps.
What to focus on: Think of your body as a solid pillar planted in place. Your head, neck and torso should remain as still as possible – all of the movement should come from your shoulders. Keep the kettlebell fairly close to your head and move at a slow, deliberate pace.
Modification: Halos can be performed standing, sitting or kneeling. The lower you are to the ground, the easier it will be to remain rigid. This exercise typically uses kettlebells, but it can also be done with a dumbbell, a weight plate, or specialty tools such as a steel mace. Regardless of which equipment you use, don’t go too heavy.
