Watch Malaika Arora doing shoulder mobility exercises | XpertsReviews.com

If you are a regular member of the shoulder and back problems club, you know all about the muscle cramps that occur every now and then. This can make simple tasks like lifting extremely difficult. These issues can disrupt daily activities and cause a lot of discomfort. So, what can you do about it? To treat shoulder stiffness and tension, practicing shoulder mobility exercises can help! These exercises help stretch the shoulder muscles and relieve discomfort. Guess what? Bollywood fitness diva Malaika Arora recently shared a shoulder mobility exercise that will help you get rid of stiffness in a jiffy.

Malaika Arora Does Shoulder Mobility Exercises to Treat Shoulder Stiffness

One of the fittest celebrities of B-town, Malaika Arora is a yoga enthusiast who frequently shares posts about her workout routine on social media. She encourages her followers to engage with the content and take up fitness challenges! Recently, the 50-year-old took to her Instagram to share a simple shoulder mobility exercise.

For anyone looking for ways to improve shoulder mobility and reduce pain and discomfort, this exercise is for you. In this video, Malaika is seen performing a shoulder stretch (reaching behind her back) and she writes, “If you do this every day for 2 minutes, your shoulder and upper back pain will disappear.”

Check out Malaika Arora’s post here:

Malaika Arora’s Exercise to Improve Shoulder Mobility

Here’s how to perform a shoulder stretch, Malaika is seen doing it in the video:

• Step 1: Start by standing straight with your feet shoulder-width apart.
• Step 2: Raise one arm toward the ceiling.
• Step 3: Bend the elbow of the raised arm and reach your hand toward the middle of your back.
• Step 4: With the opposite hand, grasp the elbow of the raised arm. If this is not possible, you can also hold something in your hands to stretch your shoulders.
• Step 5: Gently pull your elbow toward the center of your back until you feel a stretch in your shoulder and upper arm.
• Step 6: Hold the stretch for 20 to 30 seconds, breathing deeply.
• Step 7: Release and switch sides.

Benefits of Shoulder Stretching Exercises

The shoulder stretch, which involves extending your arms behind your back, is an exercise that offers several benefits for shoulder mobility and flexibility. It targets the deltoid, triceps, and rotator cuff muscles, improving their range of motion and reducing stiffness. If you do it regularly, it improves upper body posture by releasing tight muscles, which can lead to a frozen shoulder condition. Increased flexibility and mobility in these muscles allows for better arm movement, reducing the risk of pain. Additionally, this stretch can relieve tension in the upper back and neck, promoting relaxation and reducing the risk of strains or injuries.

Shoulder Mobility Exercises

Shoulder mobility exercises, like Malaika Arora’s, not only improve flexibility, but also strengthen the muscles in your shoulders and chest. Here are 7 more exercises you can do:

1. Shoulder circles

• Stand up straight with your feet shoulder-width apart.
• Slowly rotate your shoulders in a circular motion, first forward for 10 to 15 repetitions, then backward for 10 to 15 more repetitions.
• Focus on gradually increasing the range of motion if this does not cause discomfort.

2. Wall slides

• Stand up straight with your back against a wall and your feet shoulder-width apart.
• Raise your arms to form a “W” shape with your elbows and shoulders touching the wall.
• Slowly slide your arms up the wall while keeping your elbows and wrists in contact with the wall.
• Return to the starting position and repeat for 10 to 15 reps.

3. Thread the stretch needle

• Start on all fours (hands and knees) with your wrists under your shoulders and your knees under your hips.
• Place one arm under your body, passing it through the space between your supporting arm and your knee.
• Lower your shoulder to the floor and hold the stretch for 20 to 30 seconds.
• Return to the starting position and repeat on the other side.

Read also : Got a Lump Behind Your Shoulder? Try These 5 Ways to Fix It

3. Door stretch

• Stand in a doorway with one arm raised to shoulder height, bent at a 90-degree angle, palm and forearm resting on the door frame.
• Gently lean forward, allowing your chest to pass through the door while maintaining contact with your upper arm and forearm.
• Hold the stretch for 20 to 30 seconds and repeat on the other side.

4. Crossed arm stretch

• Stand or sit comfortably with your feet slightly apart, less than shoulder-width apart.
• Raise one arm across your chest to shoulder height.
• Use your other arm to gently pull the outstretched arm closer to your chest until you feel a stretch in your shoulder.
• Hold the position for 20 to 30 seconds, then switch sides.

6. Dumbbell Shoulder Press

• Sit on a bench, keep your back straight, or stand.
• Hold a dumbbell in each hand at shoulder height.
• Press the dumbbells up until your arms are fully extended or straight.
• Lower the dumbbells to shoulder height.
• Perform 3 sets of 10 to 12 repetitions.

5. Lower back handshake

• Stand with your feet hip-width apart.
• Extend your arms behind your back and clasp your hands together.
• Straighten your arms and gently lift them away from your body. Make sure you feel a slight pull in your shoulders and chest.
• Hold the stretch for 20 to 30 seconds.
• Release and repeat.

Read also : 5 Shoulder Press Exercises to Strengthen Your Shoulders and Upper Body

7. Child’s Pose

• Start on all fours with your knees wider than hip-width apart.
• Sit back on your heels and extend your arms forward with your palms on the floor.
• Lower your forehead toward the floor, relaxing your neck and shoulders.
• Hold the pose for 20 to 30 seconds, focusing on deep breathing.
• To release, gently bring your hands back towards your body and sit up straight.

These exercises will help you get rid of stiffness around your shoulder muscles!