When you use weights to build strength, you should focus on more than just getting big muscles. Instead, you should also incorporate workout moves, particularly with free weights, that will help to improve range of motion.
By increasing your range of motion and flexibility, you’ll become less susceptible to injuries, so this is definitely a worthwhile effort to make, whether you’re the type of person who likes working out at the gym or exercising at home.
Keep reading to learn about two free weight workout moves that will help improve range of motion, particularly in your upper body.
Rotator Cuff Expansion
The rotator cuff is actually a group of tendons and muscles that work together to stabilize your shoulder. The area is prone to getting hurt easily, so you need to take extra care to not only strengthen the rotator cuff, but also maintain mobility there.
When working on your rotator cuff muscles, you should always use light weights, so using 3 lb. dumbbells is a good place to start. Again, you don’t want to overdo it because this area is more delicate than other areas.
Begin by standing with your feet about hips’ width apart. Keep your knees slightly bent, and you can even put one foot slightly in front of the other in order to get a solid stance. Bend your elbows to 90 degrees and point your palms up while holding a dumbbell in each hand. Bring your hands to the center of your stomach and hold there. Then gently and slowly open the arms outwardly until you get a nice extension of the rotator cuff. Bring it back to center and repeat for a few reps, keeping the elbows bent the entire time.
Another way to improve range of motion is by focusing on chest openers. You can lie down on a weight lifting bench and hold a dumbbell in each hand. Go with a weight that you are comfortable with, but stick with lighter weights to start.
Open your arms wide to either side, and bring your hands down as close to the floor as possible so you feel an extension and stretch through your arms and your chest. Keep the palms facing each other and then lift to get a contraction in the chest before releasing again. Because people so often slouch forward throughout the day, this is a great way to counteract that and keep a solid range of motion through the chest, shoulders, and arms.
Incorporate these workouts into your exercise routine. When combined with a product like PhenBlue, you’ll lose weight while maintaining full range of motion.