Shoulder Mobility Routine You Can Do On Your Bed

Wake up with a sore or stiff shoulder? This gentle shoulder mobility routine is designed to be done entirely on your bed, making it easy to improve movement without getting on the floor. We'll focus on your shoulder blades (scapulae), helping you build better mobility, strength and control through simple exercises. Move slowly, stay within a comfortable range and use your breathing to guide each movement. Suitable for beginners and anyone looking to improve shoulder movement and reduce stiffness.

Transcript

Hello everyone, Pedro Avila here and this video is for you who woke up with your sore shoulder. A lot of times, I would say that 7 out of 10 times when people come to me complaining about their shoulders is because their scapulas can't move. When your scapulas can't move, Another body part will do its job. Often enough is the rotator cuff muscles. I know you've been probably rehabbing, But work on your scapulas and your shoulder pain will go away very likely. All right, So let's start with your scapulas. So it's basically this. Pushing your arms forward creating this hump on your back and moving your shoulders back so your scapulas are moving out to the side create the hump when you move them back they kind of touch yeah so we're going to do that on the bed We're gonna go for five, Yeah? So hands under your shoulders, Knee under your hips. Sink your chest, Push back up. Sink your chest. Push back up, Two. Think. Push, Three, Explore the full range. Go all the way down, All the way up. And last one. Five okay next one we just did horizontal now we're going to move on to the vertical i'm going to be here on the side of my bed Okay? My bum is off the bed, I'm gonna sink my shoulders. And push them away from my ear. Sink my shoulders. Push them away from my ear. Make sense? Three. Notice that I'm keeping my elbow straight. Four, Last one. And five so you can do multiple rounds and now we're going to move on to the last one Okay, When it comes to scapulas, We need to strengthen. So you're gonna move on to a side plank. You can be on your feet or on your knee. But the goal is to push your shoulder away from your ear. Okay, So now it is engaged. Try to hold here 30 seconds on the left. 30 seconds on the right. If this is too easy. You get on your feet, Okay? You can do this on the floor as well. Okay, To finish it. Try to move! Try to increase the range. Try to go for some circles. If you feel any sharp pain, You stop. That's your sign, That's your limit. But you need to understand how far you can go. If you're rotating and you feel a sharp pain here, You're not gonna come all the way here, You're gonna stop around here. Your circle will probably look like this. But at least you're moving that joint, You're bringing blood, You're bringing oxygen, You're bringing nutrients, And that helps with the recovery, Okay? So I hope this helps, And I'll see you on the next one. Chirp.

Reviews

These feel like they will be so beneficial! After just the first session my shoulders feel looser.