How To Improve Mobility in Your Back & Shoulders

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Your shoulders may be the most mobile joints in your body, but they're still prone to tightness. With full and healthy range of motion as the goal, try these four exercises to improve mobility in your upper back and shoulders.

• Grab a dowel, stick, or pretty much anything light, straight and grippable. 
• Start in dead bug position: back flat on floor, abs engaged, wrists directly over shoulders, and knees at 90°.
• Gently lower the stick to the ground, as though you’re aiming for a point on the ground as far above your head as possible. (Stop if your low back starts to come away from the floor, or you feel any pain.)

• Start in dead bug position: back flat on floor, abs engaged, and knees at 90°.
• Place both arms out to the side with a 90° bend at the elbow, and elbows in line with shoulders (like a cactus).
• Keeping your arms on the floor the whole time, gently push them straight up (like you’re signaling a touchdown).
• Bring them back to the starting position and repeat.

• Start on hands and knees in quadruped position, making sure you’re properly aligned with shoulders over wrists and hips over knees. 
• Without raising your neck above the horizontal plane of your spine, look around your shoulder and back at your feet. 
• Move smoothly while repeating on both sides.

• Lie flat on your back with both knees bent so that both your feet and lower back are flat on the floor.
• Working one leg at a time, pull your knee in toward your chest and hold in place with both hands for 5-10 seconds.
• Slowly return to starting position and repeat with the opposite leg.

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