Your Shoulder and Wrist Mobility Fix is Here
I am a fitness fanatic so I believed that I was doing everything the right way. However, there was an aching pain in my shoulder that nagged my shoulder making even simple activities such as picking a coffee cup or a grocery bag a burden. I had already searched the internet, then tried in vain to find some solution when a physical therapist finally posed the question I had never expected to hear, or read: How is your wrist mobility? I was stunned.
And what could be the cause of my shoulder pains? My wrists? I found the answer in the complex and functional chain which connects our whole upper body. A weak/sticky link causes the rest to take up the slack and this can be painful and dysfunctional.
Just how linked these joints are is shown in new research. One of the studies revealed that more than 35 percent of patients experienced shoulder pain following a fracture in their wrist that was immobilized. The risk of having to undergo shoulder rehabilitation was greatly dependent on the amount of time that the wrist was immobilized with 3.5 weeks being a major tipping point.
This is not just injuries, but everyday life. With limited range of motion in the wrist, even the simplest activities such as grasping and pinching result in a marked increase in muscle activity in upper trapezius and shoulder- a vivid indication that the body operates around an exposed weak point. Shoulder and wrist mobility is not only a goal of the athlete, but also a necessity of those who type, drive, cook, or simply want to experience pain-free life.
The Invisible Chain: The Shoulder-Wrist Team.
Your upper hand joints do not act as singletons. They make up an effective chain, in which the action of one joint directly affects the action of other joints. To pick up an object on a high shelf, it will ensure that you control your shoulder, elbow, and wrist in alignment.
Imagine your body as a machine that is smart and efficiency-oriented. When you are unable to position your wrist in a strong, stable position, your body will be automatically adjusted. It enlists the aid of other muscles, usually excessing the shoulder. This was perfectly shown in a scientific study which employed the use of %isolation method.
In functional activities, the isolation of upper trapezius and middle deltoid muscles in the shoulder had a great impact on increasing when the wrist joint was limited. Your shoulder muscles need to exert far greater effort in plain English to accomplish an equivalent job. The cumulative result of this habitual overcompensation is fatigue, strain and the same ache that I felt.
The Empirical Cost of Stiffness.
The weight room is just the tip of the iceberg in terms of the impact of a lack of mobility.
Daily Frustrations: Have you ever had a problem opening a jar, or have you ever had a hard time carrying your grocery bags or washing your hair in the shower? These are not mere nuisances and are in many cases indicators of restricted movement of the wrist and the shoulder.
The Desk Job Trap: Sitting at the computer typing or using a mouse keeps your wrists in a rigid (and usually painful) position. This may result in tightness and lack of blood flow, which not only causes local tension on the wrist, but can also destabilize the whole kinetic chain leading to rounded shoulders and neck pains.
Higher Injury Risk: The humble wrist is a highly complicated joint in the body and about 25 percent of all sports related injuries are those to the hand or the wrist. A bent or unbendable wrist undermines your posture when using body parts such as push-ups and planks, which results in incorrect movement patterns that may cause more severe injuries to the shoulders.
Your Mobility Toolkit: 5 Must-have Exercises.
The good news is that with regular basic exercises you can restore this mobility. The aim is some sort of combination of dynamic (moving) and static (hold) stretches to enhance control as well as flexibility.
Shoulder Pass-Through
This is a terrific workout that enhances the overall motion of the shoulder joint and evaluates your present range of motion.
How to do it: position your legs so that they are shoulder-wide. Grasp a broomstick, resistance band or PVC pipe in an overhand grip, and your hands should be further than your shoulders. With your arms straight, use your core and gently elevate the stick in the air up and above your head until it reaches your lower back. Go as far as is comfortable. Stop, and be back in the beginning place.
Why it helps: It is an active exercise that uses the entire range of intended motion in the shoulder that keeps the joints healthy and informs of the limitations.
Banded Shoulder Rotations
The rotator cuff muscles, which are a major stabilizer of the shoulder joint, are targeted in this move.
How to perform it: Tie a resistance band to a firm surface which is at the level of the elbow. Hold the band with your elbow pulled close to your chest and in a 90 degree position. Turn your forearm slowly inwards (internal rotation) and outwards (external rotation) against the resistance of the band. Do 10-15 in each direction.
Why it is effective: It targets the small muscles, which are neglected, that make your shoulder stable and secure when you move your arms.
Reverse Prayer Stretch and Wrist Prayer Stretch.
These two stretches cover the flexion and the extension of the wrists, which is important in the health of the wrists.
Prayer Stretch: Cross your palms before your chest with your fingers facing up. Draw your hands to your waist making the palms of your hands meet until you experience a tightening in the wrists. Hold for 30 seconds .
Reverse Prayer Stretch: Begin in the back of your hands together and your fingers down in front of your belly button. Keep on pushing your hands together, and pulling your wrists up to your chest to stretch more. Hold for 30 seconds .
Why it is effective: These are useful because they can be used to stretch the flexor and extensor muscles of the forearm, enhancing the flexibility of the wrist in general and alleviating tension.
Wrist Clock on the Wall
It is a dynamic drill that makes the body become more mobile.
How to: Lay your palm on a wall. Think about your hand being the centre of a clock. Gradually turn your hand in such a way that the fingers are directed at 12, then 3, 6 and 9 and spend 10-20 seconds at each position. Massage to further stretch. Repeat for 2-3 rounds .
Why it works: It moves your wrist in all the possible directions of motion, i.e. flexion, extension, and radial/ulnar deviation that guarantees your complete movement.
Cross-Arm Stretch
This is an easy, yet effective, rear shoulder-stretch.
How to do it: Stand or sit straight up and across your chest with your right arm, being a little under shoulder height. Hold your right arm using your left hand and pull it towards your body with your elbows holding it. Keep as long as 30 seconds then do the same on the other side.
Why it works: It stretches the rotator cuff and the posterior deltoid, which tend to become tight due to an unhealthy posture such as hunching over a desk.
Frequently Asked Questions (FAQs).
My shoulders don’t hurt. Am I to continue these exercises?
Absolutely. Consider mobility work to be preventative maintenance. These exercises are just as important as changing the oil in your car so that the engine does not seize, to ensure that your joints do not hurt or become injured in the future. Use it or lose it is one of the basic facts of the way our body operates.
Frequency of working on my mobility?
These exercises should be included in your routine at least 3-4 days per week to have the greatest effect. It is consistency, rather than length. Taking even a committed 5-10 minutes a few times a week can bring a great breakthrough in the long run.
I feel pain when I do these. What should I do?
Listen to your body. It is normal to experience an aching. It is not normal to experience sharp, shooting, or aching pain. When the pain, numbness, or tingling are excessive, you should discontinue and see a physical therapist or physician to receive specific advice.
What is the difference between flexibility and mobility?
Flexibility is the capacity of a muscle to be lengthened. Mobility is, however, the range of the active movement of a joint within its entire range of motion. One cannot work without the other. The above exercises will help in enhancing the two.
Is desk duty really such a problem in my shoulder and wrists?
Yes, without a doubt. Occupations in which work is done by mechanical means or in which a person stays in one place prolonged such as typing at a desk are a major contributor to tension and restriction of movement of the wrists and shoulders. It is important to take preemptive breaks to stretch.
The Way to Move with No Pains.
My quest to find out the importance of the critical connection between my shoulder and wrist mobility was a revelation. With these few exercises incorporated into my weekly regimen, the persistent shoulder ache that had troubled me all of the previous months slowly disappeared. I also was stronger in exercises and more importantly were more competent in my daily life.
Your upper body should move without restriction and pain. You treat your shoulder and wrist mobility with at least the attention it warrants, and you not only cure a possible ailment–you are investing in a lifetime of painless mobility.