Wall Angels - Stand in front of a wall with your back and shoulders flat against the surface. You may have to bring your feet out slightly. Raise your arms above your head and press them and the back of your hands against the wall as well. Slowly lower your arms down in the same motion you would use if you were making an angel in the snow.
- Are you able to bring them all the way down so that your elbows are at your side?
- Are you able to keep them against the wall during the entire movement?
If this move was difficult then you probably have some shoulder issues. You can do the wall angel move to loosen things up. Below are some other moves that might be helpful:
Elbow Hinge - Stand with your arms at a 90 degree angle in front of you, palms facing each other, with your elbows pressed against your side. Slowly move your arms away from each other, but keep your elbows pressed at your side. When this gets easy you can add hand weights.
Shoulder Raises - Stand with your arms hanging down at your sides. Slowly raise both arms up in front of your body and stop when they are at shoulder level. Your palms should be facing down. Then lower the arms back to your side. When this gets easy you can add hand weights.
Shoulder Stretch - (As shown in the photo above). Take your right arm out in front of your body. Use your left hand to grasp your right arm just above or below the elbow. Gently pull your right arm towards the body until you feel a stretch in the front of your shoulder. Repeat on the opposite side.
With practice these moves should become easier and your shoulder should regain some of it's flexibility and strength.