Mobility specialist claims performing these five exercises can provide a smoother, "buttery" sensation to rigid shoulder joints.
Amir "Beard" Zandinejad, a certified mobility specialist and fitness influencer, has shared a five-move shoulder mobility routine designed to alleviate neck and shoulder soreness. The routine focuses on improving shoulder flexibility, joint movement, and reducing tension.
To get started, it's important to warm up with gentle dynamic shoulder movements such as arm circles or shoulder rolls. This helps prepare the muscles and joints for the exercises ahead.
Next, incorporate exercises that focus on scapular mobility, like scapular retractions and protractions. These movements help improve the movement of the shoulder blades, which is crucial for healthy shoulder function.
Thoracic spine rotations are another essential part of the routine. These exercises increase upper back mobility, which in turn supports shoulder movement.
Shoulder dislocations or band pull-aparts are included to open the shoulder joint and stretch tight muscles. These movements help to improve joint mobility and flexibility.
Finally, neck and upper trapezius stretches are added to release tension that contributes to soreness.
It's worth noting that the goal is not to replicate Zandinejad's range of motion, but to work within one's own available ranges. The routine should be done in pain-free ranges, with discomfort being normal but avoiding any ranges that cause a pinch, twinge, or sharp pain.
The routine can be performed with or without additional equipment, such as a dumbbell, wrist weight, or a dowel rod. A mop or broom can be used as a substitute if a dowel rod is not available.
If you're looking for a precise sequence of the moves, it's best to refer to Zandinejad's official Instagram reels or posts. His routine is tailored to gently improve mobility and reduce pain through consistent practice.
The benefits of this mobility training include reduced pain, strengthened areas of weakness, improved joint health, and a more capable body. By regularly incorporating this routine into your fitness regimen, you can experience improved joint function and relieve painful symptoms.
It's recommended to start off with one to two sets of each move and gradually build up to more sets. The routine can be done up to two to three times a week, and the number of sets depends on the individual and their capacity.
If you're looking to reduce neck and shoulder soreness and improve your overall mobility, give Amir "Beard" Zandinejad's five-move shoulder mobility routine a try. You can find him on Instagram under the handle Beardthebestyoucanbe.
- Incorporating science-backed fitness-and-exercise routines, such as Amir "Beard" Zandinejad's five-move shoulder mobility routine, can help improve health-and-wellness, including reducing pain, strengthening areas of weakness, and improving joint health.
- To enhance fitness, one should not overlook the importance of flexibility, particularly in workouts focused on fitness-and-exercise or sports, like Zandinejad's routine, which emphasizes improving shoulder flexibility and joint movement, reducing tension.
- By practicing a consistent routine like the one shared by certified mobility specialist and fitness influencer, Amir "Beard" Zandinejad, you can achieve a more capable body and relieve painful symptoms associated with neck and shoulder soreness.
