Five exercises for your shoulders, as suggested by a mobility specialist, to achieve a smooth and "creamy" feel in your shoulder joints.
Amir "Beard" Zandinejad, a certified mobility specialist with over 1.6 million Instagram followers, has shared a five-move shoulder mobility routine designed to reduce neck and shoulder pain and improve joint function.
This routine targets the shoulder joint, focusing on mobility and stability, and incorporates dynamic mobility drills that gently stretch and strengthen muscles around the neck and shoulders. By moving through controlled ranges, the routine aims to improve flexibility without causing strain.
While the exact step-by-step instructions for this routine are not fully detailed in the search results, Zandinejad's content, including Instagram posts and reels, showcases these exercises visually for proper form and progression.
Performing the Routine
To accurately perform the routine, it is recommended to:
- Visit Amir's Instagram reels or posts where he demonstrates the movements.
- Pay attention to cues about ranges of motion, tempo, and posture.
- Practice consistently while maintaining comfort, avoiding any sharp pain.
It is essential to work within one's own available ranges during mobility training, rather than copying Zandinejad's range of motion.
Benefits of Mobility Training
Specific and intentional mobility training can help reduce pain, strengthen areas of weakness, improve joint health, and develop a more capable body. Joint limitations and restricted mobility can lead to pain, stiffness, injuries, and plateaus in strength.
Mobility training, such as the exercises in Amir "Beard" Zandinejad's video, can improve joint function and relieve painful symptoms. With regular practice, the routine aims to provide "buttery" joint gains.
Equipment and Frequency
Mobility training can be performed with or without dumbbells and wrist weights. A dowel rod or an alternative like a mop or broom is required for one of the moves.
The routine can be done up to two to three times a week, with the number of sets dependent on the individual. One can start with one to two sets of each move and gradually build up to more.
Safety Precautions
Discomfort is normal during mobility training, but sharp pain or twinges should be avoided. It is crucial to work within one's own available ranges and to understand that everyone's body responds differently to exercise.
The workout video is sped up, but the movements are slow and controlled with internal tension. Zandinejad advises working within one's own available ranges, rather than copying his range of motion.
For a more precise breakdown of the five moves and their detailed execution, please refer to Amir Zandinejad’s Instagram reels or official resources where he shares his mobility exercises step-by-step.
[1] Instagram Profile [2] Kinstretch With Beard [3] MobilityWOD (Articles related to Amir "Beard" Zandinejad's mobility training)
- To ensure proper execution of Amir "Beard" Zandinejad's shoulder mobility routine, seek out his demonstrations on Instagram reels or posts.
- For maximum benefits from mobility training, be mindful of your body's comfort levels, avoiding sharp pain, while working within your available ranges of motion.
- Incorporating science-backed fitness principles, such as mobility training, into a health-and-wellness routine can enhance overall fitness, sports performance, and reduce the risk of injuries.
