Zip Up Your Own Dress with These Shoulder Mobility Exercises

Susan Hoff
November 1, 2023

In this article, we will delve into the importance of strong, flexible shoulders.

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As we age, everyday tasks that once seemed effortless can become more challenging; for example, zipping up the back of your dress without assistance. The culprit behind this frustrating experience is often reduced shoulder mobility. In this article, we will delve into the importance of strong, flexible shoulders and explore exercises tailored to improve shoulder mobility. Let's unlock the secrets of shoulder mobility exercises and regain your independence!

The Significance of Shoulder Mobility

Your shoulders are among the most mobile joints in your body and they provide you with the freedom to reach, lift, and perform various day-to-day activities, including dressing yourself or even braiding your hair. Here are some great benefits that come from strong, flexible shoulders:

  • Maintaining Independence: Having strong, mobile shoulders is crucial for maintaining your independence as you age. Whether it's zipping up a fancy dress, fastening your necklace, or styling your hair, shoulder mobility plays a pivotal role in these tasks.
  • Avoiding Pain and Discomfort: Reduced shoulder mobility can lead to discomfort and pain. Stiff shoulders can strain other areas of your back and spine. Shoulder mobility exercises can be incredibly beneficial in helping you strengthen core muscles for back pain.
  • Improved Posture: Proper shoulder mobility contributes to better posture. As you age, maintaining good posture becomes even more crucial for your overall health and well-being.

How to Improve Shoulder Mobility

Incorporating these shoulder mobility exercises into your daily routine can significantly improve your ability to get into fancy outfits independently and perform other daily tasks with ease. Remember, consistency is key, so make these shoulder exercises for flexibility a part of your regular fitness regimen. 

  • Shoulder Rolls: This simple exercise can be performed anytime, anywhere. Stand or sit up straight and roll your shoulders in a circular motion, first forward and then backward. This exercise helps to increase blood flow to your shoulder joints and reduces stiffness. Aim for 10 rolls in each direction.
  • Shoulder Pass-Through: To perform this exercise, you will need a long stick, like a broom. Stand with your arms in front of you and hold your stick so that it’s parallel to the floor. Make sure your grip is overhand. Raise the stick above your head and, if it’s comfortable, even backwards. Hold for a few seconds, go back to the starting position and repeat 5 times. 
  • Child’s Pose: This is a popular Yoga stretch which will help you increase shoulder flexibility and reduce the tension in your lower back. Start on all fours on a mat, with your knees and shoulders aligned and your hands on the mat. Lower your torso onto your thighs so that your glutes are touching your heels, and keep your forehead on the mat. Take several deep breaths while holding the position, then repeat 3-5 times. 

Maintaining strong and flexible shoulders is essential as we age. It not only helps us stay independent but also reduces the risk of discomfort and pain. By dedicating some time to shoulder mobility exercises and core-strengthening routines, you can keep doing the things you love without relying on others for assistance. So, go ahead and zip up your own dress, braid your hair, and embrace life with open arms – and shoulders!

Oath & Grind By Susan Hoff
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Oath & Grind by Susan Hoff is a luxe lifestyle community that blends fashion, fitness, and nutrition to serve as aspiration—because everyone can start a healthy habit, regardless of their age or physique.