This one-minute exercise saved my upper-body mobility — and it’s not cat-cow
Shoulder mobility should be a staple in any routine, whether you run, lift weights, or anything in between. Your shoulders contribute toward proper posture, so looking after them matters, especially as you age.
I’ve previously said I love scapula push-ups, which is basically a straight-arm push-up that moves your shoulders through protraction and retraction and helps improve shoulder function and overall mobility.
This exercise includes scapula push-ups, but elevates them. The best part is, you only need to roll out one of the best yoga mats to cushion your joints, and you don’t need anything else. Hands down, this one-minute bodyweight exercise has transformed my shoulder mobility and health — here’s how.
What is the exercise?
I recommend learning how to do scapula push-ups and the bear plank hold first, as this will give you the foundations for the next exercise: bear hold shoulder rolls.
The idea of this move is to rotate the shoulder using a full range of motion in both directions, but from a bear hold position, which means holding a tabletop position (hands and knees) with your knees away from the ground. This holds the shoulders under extra tension, and activates your arms, core, hips, quads, hamstrings and glutes.
Once you’ve performed this for roughly 30 seconds, spend the next 30 seconds performing scapula push-ups while still maintaining the bear hold position. Simple. If you’d like to perform several rounds, just repeat.
Rolls move the shoulders in rotation, but the push-ups draw the shoulder blades apart (protraction) and pull them together again (retraction). Here’s how to do the exercise step-by-step.
- Start in a tabletop position with your shoulders stacked over your wrists and hips over knees, toes tucked.
- Brace your core and gently scoop your belly toward your spine.
- As you exhale, lift your knees to hover an inch away from the ground and squeeze your glutes.
- Hold the position — this is your bear hold.
- Perform shoulder rolls by simply rolling your shoulders toward your ears, then pulling them down your back, moving in one direction.
- Change directions after 15 seconds and continue for another 15 seconds.
- Maintain the bear hold position. Next, perform scapula push-ups by lowering your chest toward the ground, then pushing the ground away and lifting your chest.
- Keep your arms totally straight throughout as you perform push-ups without your arms moving for 30 seconds.
What are the benefits?
We spend a lot of time hunched over desks and various items of tech. As such, our shoulders can become weak and overly internally rotated. This can also strain the back muscles and lead to weakness in muscles that support the shoulders and spine, like the rhomboids, serratus anterior and rotator cuff.
Symptoms can show up in many ways, such as poor posture, hunching, tight or weak shoulders, or strained upper trapezius muscles (the muscles at the top of your back that sit below the neckline).
The shoulders are the most mobile joints in the body, so they can move in many directions. To keep them strong, move them in as many ways as you can. Move with control during this exercise to really feel the rotation, protraction and retraction; this will help you when it comes to push or pull-based exercises or any activities that involve swinging, throwing, or running.
The bear hold might seem pointless, but it will teach you to focus on performing a type of movement while holding other muscles under tension and maintaining your posture. You’ll need to focus on holding the bear plank while also thinking about what your shoulders are doing, improving overall coordination and stability.
If you have a shoulder-related injury, any pre-existing health conditions, or injuries, or if you experience pain, speak with a qualified personal trainer or medical physician first before trying this exercise for the first time.
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