Most people know that you can have muscles around your shoulders that are TOO tight, but did you know your shoulders can also be too flexible?
Hypermobility means that your muscles aren’t able to stabilize or support your joints. This can lead to injury over time. You can prevent shoulder injuries by strengthening the supportive muscles around the shoulder joint.
Here are a couple of exercises you can do to stabilize the shoulder joint:
This exercises strengthens your serratus anterior, the muscles around your rib cage
- 1. Stand an arms distance away from the wall and put your hands against the wall at shoulder height.
- 2. Take your shoulder blades down your back and squeeze them together
- 3. Try to push your arms and shoulder blades away. Keep your belly tight Make sure you keep good posture and you’re not sticking your chin out.
Here’s another exercise you can do in this same position:
- 1. Take a small ball and place it under your hand.
- 2. Draw your shoulder blades back and down your back. Maintain that position and tuck your tummy and tailbone in.
- 3. Roll the ball in circles with a little bit of force through your hand.
- 4. To progress, keep bringing your feet back to put more force through the shoulder or do two at the same time.
You can also start doing a modified push up on the wall. Where you’re coming in, don’t stick your chin out, keep your heart forward and then come back out.
For more on hypermobility, check out our on ligament laxity during your period.
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