Your shoulders play a crucial part in your everyday activities – from driving and cleaning to lifting and packing. However, over the years, they can become tight, injured, and immobile. Frozen shoulder is a common issue among athletes, whether it’s due to overtraining or not properly warming up and cooling down. As we age, our body tends to lose its posture, upper body strength, and mobility, particularly in the shoulder joints.
But worry not, there is a simple, at-home exercise called “Halos” that can help maintain and restore shoulder mobility.
Starting the Halo Exercise
All you need for this exercise is a pole-like object, such as an old curtain rod. Hold the rod as wide as you comfortably can – the wider your grip, the more mobility you will get in the shoulders.
Place the bar in the web of your hand between the thumb and index finger. Avoid gripping the pole too tightly, as this creates muscle tension in the arms and reduces mobility. Instead, let it rest comfortably.
Performing the Halos
With your arms held out straight and the bar parallel to the floor in front of you, make circles around your upper body and head. Both arms should be kept as straight as possible while performing halos clockwise and counterclockwise. If you’re beginning by moving counterclockwise towards your left side, as shown in the video, your right arm will lead the motion.
As the motion progresses, the pole’s position will naturally shift from horizontal to diagonal upward and then circle around the head. This occurs automatically, so there’s no need to remember to do it. When the pole comes parallel to the floor above your shoulder, the opposite arm (in this case, the left arm) will take the lead, completing the halo.
Repetitions and Sets
Halos are an excellent way to warm up before a workout, cool down after exercising, or as a standalone exercise for shoulder rotation therapy or relief. Aim for ten reps on each side, or more if you feel comfortable.
Making Adjustments
If you cannot perform the exercise as demonstrated, there are several adjustments you can make. First, try shortening the space between your hands. Second, bend your elbows slightly while you rotate the arms. Both adjustments will enable you to achieve a fuller range of motion more easily and without straining or injuring yourself.
After some time using the modified method, work towards holding the pole with a wider grip and keeping your arms straight throughout the exercise.
Conclusion
If you’re experiencing shoulder tightness or have limited mobility, the Halo exercise is a simple yet effective solution. With just a pole, you can safely and easily restore mobility to the shoulders and arms. As with any exercise, consistency is key – make Halos a regular part of your routine for improved shoulder function and overall upper body wellbeing.
Remember to consult with a healthcare professional or physiotherapist before starting a new exercise regime, especially if you have a pre-existing condition or injury.
