Upper body mobility is important because it makes you more flexible and allows a wider range of motion for your body, thus improving your athleticism. Some upper body mobility exercises include standing arm swings, downward dog, and thoracic rotation.
Upper Body Mobility: General Description
Benefits of Upper Body Mobility Exercises
I've already mentioned the major benefits of upper body mobility exercises, but let's look at them in some detail.
About the Program
Our Overhead Mobility Program is a 6-week, 18-workout course that helps you permanently push past your mobility limitations and feel confident in your overhead stability.
Every week you’ll gain access to three workouts, each taking no more than 30 minutes to complete that can be done with basic gym equipment.
In total, there are over 60 unique exercises and 120 video tutorials to guide you through the course.
Additionally, there are 5 mobility tests at the beginning, middle, and end of the program designed to motivate you, track your progress and celebrate your results.
Who Is the Program For?
The Overhead Mobility Program is meant for ALL athlete levels - from beginners to competitive weightlifters.
However, it’s equally beneficial to the average person as well, even if they’re not actively training at the moment.
- 60 unique exercises and 120 video tutorials;
- 5 tests to check your mobility;
- Short sessions up to 30 minutes;
- LIFETIME access;
- Mobile friendly design;
Let's start with the obvious. One of the big causes of upper body stiffness is the lack of fitness. Over time, our muscles and joints start to stiffen such that you can't easily stretch them anymore. This limits your range of movement and reduces your flexibility. Your muscles and joints need to be loose so that it's easy to move them in whatever direction you'd like.
Upper body mobility exercises are, hence, imperative because they help keep your movements fluid. By keeping your joints, muscles, and connective tissue loose, you are automatically increasing your flexibility.
Less Chance of Injury
For both athletes and regular people, the upper body is a central part of our daily activities. We shake people, hug them, and sometimes carry stuff from the top shelf. Athletes involved in sports like boxing, gymnastics, and fitness all use their upper bodies. Performing upper body workouts is therefore essential not only to keep yourself fit, but to help you go about your normal activities. Quite the handy exercise…
Upper Body Mobility Exercises for Peak Performance
Now that you know why you should bother doing upper body mobility exercises, I've got a list of exercises you can do for peak performance…
Standing Arm Swings
Perhaps my favorite upper body mobility warmup, standing arm swings are quite effective for loosening up your shoulders. They target your shoulders specifically but are great for your general upper bodies today. It's a simple workout. Start by standing upright with your arms down by your side. Engage your core, make your elbows straight and flex arms muscles, then swing both arms up over your head and bring them back to the starting position. Then rinse and repeat, until you feel like your shoulders could rotate 360°.
Rotation With Dumbbell
Upper Body Rotation
What Causes Lack of Shoulder Mobility?
One major cause of poor mobility in your shoulders is something called adhesive capsulitis, which happens when the tissues around the shoulder area become stiff and/or inflamed. Other causes include previous injury or simply lack of exercising.
Why Do I Have a Limited Range of Motion in My Shoulder?
Again, it's most probably because you haven't exercised for a long time and the muscles and tissue around that area are getting stiff. You can do some upper body mobility warm up to loosen your shoulder up.
How Long Does It Take To Get Flexible Shoulders?
If you continue these upper body flexibility exercises regularly, you should start to feel a difference in about two weeks. Of course, the longer you continue the better the mobility.
Now you know about upper body mobility and what exercises you can do to keep your upper body as fit as possible with a full range of motion. You can mix them up and add them to your general workout routines to help stretch and strengthen your upper body for more workouts.
Now it's your turn. Have you ever had difficulty moving your upper body in any direction? Which of these exercises sounds like the most fun? Is there anything I missed? I'll read all your comments so lay it all out for me.
- 5 Quick Tests to Screen Your Mobility You Can Do at Home // TheUAP: https://www.theuap.com/blog/5-quick-tests-to-screen-your-mobility-you-can-do-at-home
- Why Being Flexible Is Great for Your Health // HealthLine: https://www.healthline.com/health/benefits-of-flexibility
- 10 Great Upper Body Exercises for Women // HealthLine: https://www.healthline.com/health/upper-body-workout-for-women
- Four Ways to Reduce Your Risk of Injury // My Alive: https://www.myalive.com/four-ways-reduce-your-risk-injury
- Thoracic Mobility Exercises For A Strong, Pain-Free Back // HealthLine: https://www.healthline.com/health/fitness/thoracic-mobility-exercises
Zinaida was in the national team of Ukraine in rhythmic gymnastics - she has 15 years of professional sport experience. Zinaida is certified in the field of functional training, rehabilitation, kinesiotherapy and specialize in work with athletes: recovery, rehab, functional, mobility, GPP, training. Education for athletes and coaches and specific program design to avoid traumatization.