Whether you experience decreased range of motion with your shoulders or would like to improve your mobility and posture for every day comfort or recreational activities such as golf, here are some movements that may be helpful.
Lay on your side with your arms straight out and hands pressed together in front of you. Keep your knees pulled up and bent towards the chest. From here, turn your torso so your back is lying flat on the ground and your arms have opened up like a book. Hold this position for 10 seconds before returning to the start position. Complete 10 repetitions on each side.
Start with your back to the wall and your arms in the field goal position. You may also perform this movement while lying on the floor. Bend your knees slightly and tilt your pelvis backward to flatten out the back as much as possible. Maintain a chin tuck, trying to touch the back of your neck to the wall. Maintain this position throughout the exercise. Slowly move your arms overhead as far as you can while maintaining contact to the wall with your wrists and elbows. Slowly return to starting position by pulling your elbows down towards your torso and pinching your shoulder blades together. Hold this position for 5 seconds and perform 15 repetitions.
SEATED THORACIC EXTENSION
While sitting in a chair and keeping your hips back, place a foam roll below your shoulder blades and hands behind your head. Lean your shoulders back over the foam roll then return to start position. Perform the exercise for a 10-second hold and for 10 repetitions.