Today’s Features

I remember doing my first shoulder mobility test with a trainer at my gym. This was a few years ago. He had me do the pass through exercise and wow. It hurt! I definitely had issues that were impacting pretty much all of my exercises. Thankfully those days are behind me. Mary and I are huge believers in the power of the PVC pipe. Let’s dive in.

Bad Shoulders? PVC Pipe to the Rescue

Maintaining shoulder mobility is vital, especially as we get older. You may not realize how much you rely on your shoulders until reaching for something on a high shelf or struggling to lift a heavy object becomes a challenge. This is where incorporating mobility exercises into your routine can make all the difference, keeping you strong, flexible, and confident in your movements.

Mobility exercises, particularly those focused on the shoulders, are essential because they help you maintain a full range of motion, prevent stiffness, and reduce the risk of injury. As you age, your muscles and joints naturally become less flexible, making it harder to perform everyday activities. But by staying proactive and incorporating shoulder mobility exercises into your routine, you can keep your shoulders healthy and functional, allowing you to continue doing the things you love with ease.

How to Know If You Have Shoulder Mobility Issues

Signs to watch for include:

• Pain or discomfort when reaching overhead, behind your back, or across your body

• Limited range of motion, such as difficulty lifting arms overhead or rotating them

• Weakness or instability in the shoulder joint

• Grinding, popping, or clicking sounds when moving the shoulders

Recognizing these issues allows you to take steps to improve shoulder health, and one of the simplest tools is a PVC pipe. Most gyms have these readily available.  If yours doesn’t, consider donating a couple.  Your gym mates will appreciate it!

How to Improve Shoulder Mobility with a PVC Pipe

Using a PVC pipe for shoulder mobility exercises is both simple and effective. We do these two quick PVC movements before every workout.  They really work.

PVC Pass-Through

1. Stand with feet hip-width apart, holding a wide grip on the PVC pipe in front of your body

2. Slowly lift the pipe overhead, then move it behind your head and down towards your lower back

3. Reverse the movement to return to the starting position

4. Perform 10-12 reps, adjusting grip width as mobility improves

Here’s a quick video.

Behind-the-Head Shoulder Press

1. Stand with feet shoulder-width apart, holding the pipe behind your head with a wide overhand grip

2. Press the pipe straight up towards the ceiling, engaging your core and pulling shoulder blades back

3. Slowly lower the pipe back to the starting position

4. Aim for 10-12 controlled reps

Another video for this one.

Want more?  This full PVC routine is fantastic for making your shoulders bullet proof. It's only about 6 minutes.

These exercises are effective not only for improving flexibility but also for preparing your shoulders for more intense physical activities.

Keeping Your Shoulders Strong and Flexible

To maintain and improve your shoulder mobility, consistency is key. Aim to include these PVC pipe exercises in your routine two to three times a week. Each session should last about five to 10 minutes, making it easy to fit into your day whether you're warming up for a workout or winding down in the evening.

By regularly practicing these simple exercises, you'll notice significant improvements in your shoulder flexibility, strength, and overall comfort. This routine helps counteract the natural stiffening that can occur as you age, ensuring that your shoulders remain strong and mobile for years to come.  Keep your body moving smoothly, feeling timeless, and ready to tackle any challenge that comes your way!

Want to live in a Blue Zone where centenarians are everywhere? You don’t need to move to Sardinia, Italy. Check out this week’s LinkedIn post and discover how to create your own personal Blue Zone for longevity.

Be Timeless,

Mary and John

Publishers, AgeBetter.news