Wear and tear on your body can result in muscle and joint stiffness, leading to a decreased range of motion. For paddlers, fishermen, climbers and other outdoor enthusiasts, a decrease in range of motion in the arms and shoulders can result in significantly lowered endurance and eventually a loss of ability to participate in the sport. Including range-of-motion exercises in your conditioning routine can help prevent pain or loss of motion or reduce the effects.
Vertical Shoulder Movement
Start with your arm by your side and your palm toward your body. Lift your arm forward and up, raising it as high as possible. Your target should be to have your inner arm touch your ear. This is considered a full range of motion, vertically, for your shoulder.
Lateral Shoulder Movement
Start with your arm out to your side at shoulder level. Raise it up and over your head as far as possible, then lower it back to your side and allow it to swing through and up toward your opposite shoulder. Targets should be to raise it above your head level and have it swing through to touch your opposite shoulder.
Start with your arm out to your side at shoulder level, your palm facing up. Bend your arm at the elbow to form a 90 degree angle with your fingers pointing at the ceiling. Rotate your shoulder so that your arm rotates forward until your fingers are pointed down toward the ground. Your target should be that your forearm will reach a complete vertical position in both directions.
Start with your arm at your side, your fingers pointing at the ground and your palm facing forward. Bend your arm at the elbow and bring your fingers upward until they touch your shoulder.
Article Written By Christopher Williams
Christopher Williams has spent over 11 years working in the information technology, health care and outdoor recreation fields. He has over seven years of technical and educational writing experience, and has brought strong skills and passion to the Demand Studios team in articles for eHow and Trails in 2009.