With summer fishing season winding down, it’s time to make sure your shoulders are strong and in top alignment! Here are three simple exercises to help you reel in those final catches and stock your freezer full:
Sleeper Stretch for Tight Shoulders
It’s pretty common for the posterior capsule of your shoulder to get tight from daily activities. The sleeper stretch is a great way to loosen it up or keep it from getting tight in the first place.
- Lie on your side with your shoulder at a 90-degree angle and your elbow bent at 90 degrees.
- Use your opposite arm to gently press your forearm down toward the table.You should feel a stretch but no pain—hold for 30 seconds and repeat at least 2x
Strengthen Your Shoulder Blade Stabilizers
Our day-to-day lives can weaken the muscles that stabilize the shoulder blade, like the rhomboids and middle trapezius. These muscles are key for keeping your shoulder blade in the right position so the shoulder joint can move the way it should. Remember: proximal stability leads to distal mobility!
- To strengthen these stabilizers, perform a row with resistance while pinching your shoulder blades together.
- Do 2 sets of 15 reps, making sure to keep those shoulders down and back!
Rotator Cuff Care
The rotator cuff muscles are a super important group that help you use and stabilize your shoulder. Each muscle has its own job, but they all work together to keep your shoulder joint steady.
- To strengthen them, do resisted external and internal rotations: pull resistance away from your body and then toward your body with your elbow bent at 90 degrees by your side.
- Try putting a towel roll under your armpit while you do these—this helps with blood flow and keeps your shoulder in good alignment.
Happy Fishing!
By adding these exercises to your routine, you’ll keep your shoulders in great shape and ready for whatever the end of the season throws at you. If you have questions about how to keep your shoulders feeling their best, give Runners’ Edge a call! We are all about keeping Active Alaskans doing the things Alaskan’s love!
