Improving your shoulder mobility may not be as glamorous as lifting heavy weights or sprinting, but it is essential for everyday activities. According to Shannon Keane, a physical therapist, adequate shoulder mobility allows you to perform simple tasks like putting on a shirt, buckling a seatbelt, or throwing a ball. Maintaining shoulder mobility as you age can also help preserve independence and lower body function.
The Apley Scratch Test is a useful tool for assessing shoulder mobility. It tests the full range of motion in the shoulder joint, allowing for a comprehensive evaluation. Athletes who rely on shoulder mobility, like tennis or baseball players, can particularly benefit from regular testing.
To perform the Apley Scratch Test, reach your arms in opposite directions behind your back and note how close your fingertips get. An ideal result is for your fingers to touch or overlap. Any pain, discomfort, or compensations like arching or rounding of the spine during the test may indicate mobility issues.
If your Apley Scratch Test results are less than optimal, there are ways to improve shoulder mobility. Depending on which motion is restricted, you can focus on stretching and strengthening specific muscle groups to increase flexibility and reduce discomfort. Exercises like push-ups and chest flies can help open up the chest, while pullovers can target the muscles between the shoulder blades.
Overall, maintaining good shoulder mobility is crucial for daily tasks and overall quality of life. Regularly testing and working on improving shoulder mobility can help prevent injuries and increase functional abilities as you age.
