If you are a permanent member of the shoulder and back problems club, you would know all about the muscle cramps that cop up every now and then. It can make tasks as easy as lifting objects extremely difficult. These issues can disrupt daily activities and cause a lot of discomfort. So what can you do about it? To deal with shoulder stiffness and tightness, practicing shoulder mobility exercises can help! These exercises help stretch shoulder muscles and alleviate discomfort. Guess what? Bollywood’s fitness diva, Malaika Arora, is here to help you out!

Malaika Arora does shoulder mobility exercises to address shoulder stiffness

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

For all those 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 your back) and she wrote, "If you do this every day for 2 minutes, your shoulder pain and upper back pain will disappear.

Check out Malaika Arora's post here:

Exercise by Malaika Arora to improve shoulder mobility

Here's how to perform a shoulder stretch, Malaika is seen performing in the video:

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

Benefits of shoulder stretch exercise

The shoulder stretch, which involves reaching behind the back, is an exercise that provides several benefits for shoulder mobility and flexibility. It targets the deltoid, triceps, and rotator cuff muscles, enhancing their range of motion and reducing stiffness. If you practice it regularly, it improves your upper body posture by loosening tight muscles, which can lead to frozen shoulder condition. Increased flexibility and mobility in these muscles allow better arm movement, reducing the risk of pain. Additionally, this stretch can alleviate tension in the upper back and neck, promoting relaxation and reducing the risk of strain or injury.

Exercises for shoulder mobility

Performing shoulder mobility exercises, like Malaika Arora, not only helps improve flexibility but also strengthens your shoulder-chest muscles. Here are 7 more exercises you may perform:

1. Shoulder circles

• Stand tall with your feet shoulder-width apart.
• Slowly rotate your shoulders in a circular motion, first forward for 10–15 repetitions and then backward for another 10–15 repetitions.
• Focus on gradually increasing the range of motion if it does not cause discomfort.

You can practice this exercise easily to get rid of shoulder pain. Image courtesy: Shutterstock

2. Wall slides

• Stand straight with your back against a wall and your feet shoulder-width apart.
• Bring your arms up 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 10–15 reps.

3. Thread the needle stretch

• Begin on all fours (hands and knees) with your wrists under your shoulders and your knees under your hips.
• Reach one arm under your body, threading it through the gap between your supporting arm and knee.
• Lower your shoulder to the ground and hold the stretch for 20–30 seconds.
• Return to the starting position and repeat on the other side.

3. Doorway stretch

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

4. Cross-body arm stretch

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

6. Dumbbell shoulder press

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

Include this exercise in your workout to deal with shoulder stiffness. Image courtesy: Adobe Stock.

5. Low back handclasp

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

7. Child's pose

• Begin on hands and knees, knees wider than hip-width apart.
• Sit back on heels and extend your arms forward with palms on the ground.
• Lower forehead towards the floor, relaxing neck and shoulders.
• Hold the pose for 20–30 seconds, focusing on deep breathing.
• To release, gently walk your hands back towards the body and sit upright.

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

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