How to: Do Shoulder Dislocations

Name:  Shoulder Dislocations.
Also known as:   (If you know these by any other name, please leave a comment below).
Main joints used:  Shoulders, shoulder blades.
Other joints used:
Shoulder Dislocations
Top tips:

  • Hold onto either a broomstick, belt or (my favorite) a resistance band.
  • Have your hands about 2 shoulder widths apart.
  • Raise your arms up over your head, then continue all the way back until the resistance band touches your butt.
  • Reverse the move, bringing your arms up and forwards over your head, all the way until the band touches the front of your body.
  • Keep your elbows straight throughout te entire move.
  • Keep the move smooth, steady and continuous.
  • Keep your head looking straight ahead and your chest up and out throughout.
  • If you can’t do the move as described above, move your hands further apart and try again.
  • If you find the move ridiculously easy, bring your hands an inch or so closer together and try again.

Common mistakes:

  • Bending either elbow at any time.
  • Letting one arm go faster/slower than the other.
  • Experiencing a popping or jerking in either shoulder.
  • Looking at the floor or letting your chest and shoulders hunch forwards.

Comments: Being sedentary and not moving much can cause all our joints to seize up and lose their ability to move freely and safely.  The shoulder is no exception.  If we lack mobility in our shoulders, we find it harder to do many athletic/sporting activities such as punching, throwing, reaching etc.  It can also lead to chronic pains in average persons neck, shoulders and even backs. The ideal time to do stretches like this is after your workouts.  But if you have a specific issue with your shoulder mobility, try following the “little and often” approach.  Do 30 seconds of these several times throughout the day.