Introduction –
Stiffness of the shoulder is a very common complaint among many individuals. Broomsticks can be used to help in gaining effective rotation of the shoulders while maintaining balance and alignment. One can utilise broomsticks for performing adduction exercises or back extension activities, along with internal rotational stretches for the infraspinatus and subscapular is muscles.
Benefits of a broomstick workout –
Broomstick workouts can be of excellent benefit for improving cardiovascular endurance as well as muscle strength. In terms of performing dynamic movements with a broomstick, muscles are toned and activated, contributing to greater stability and better postures.
The workout can also be very effective in burning calories. It establishes a foolproof cardiovascular exercise which helps to burn calories in terms of maintaining physical fitness.
Considering the mental perspective, broom training tends to encourage fun and creativity. It breaks away from the monotonous character of traditional exercise methods and is also quite cost-effective since it does not require a fancy budget.
Stretching and mobility with a broomstick
To alleviate soreness of the shoulders, the use of broomsticks is highly advantageous. Here’s how to stretch with a broomstick:
1. With your right hand, hold the broom and place it in front of your body. You should fully extend your arms and point them down.
2. Grab the opposite end of the broomstick in your left hand.
3. Gently push the broomstick to your left side, considering a horizontal plane, while keeping the right elbow tucked at your side.
4. Hold the position for at least 30 seconds.
5. Complete four reps and then repeat the entire stretching process on the other side.
TIPS: One must try to avoid the rotation of the torso and place the hips squared and front.
Recovering from a shoulder injury or supporting the fitness of shoulder muscles, these gentle stretches may help restore the motion range of the joints of the shoulder. It may also reduce soreness of the muscles, considering a strengthening exercise for one’s rotator cuffs.
Five easy exercises with a broomstick
1. SHOULDER FLEXION –
With the knuckles facing forward, one must hold the broomstick in both hands. Gradually, while keeping the elbows straight, one must raise both arms in an upward direction. One may use his/her good arm in terms of assisting the elevation of the painful or injured shoulder. The exercise must be repeated ten times while holding each section for five seconds.
2. SHOULDER EXTERNAL ROTATION –
This workout can be performed easiest by lying on your back. By holding the broomstick with both hands while the palm is facing upward, the elbows need to be bent at 90 degrees. One must ensure that the back of the upper arms rests on the floor. While maintaining this position, use the good arm to swing the injured arm away from the body. This must be done while keeping the elbow of the painful arm by the side. The exercise must be repeated ten times while holding each section for five seconds.
3. SHOULDER INTERNAL ROTATION –
Hold the broomstick in both hands and put it behind your back, along with the good shoulder behind the head and the painful shoulder behind the back, near the waistline. Then move the stick upwards and downwards by bending the elbows. While doing this, the good arm at the top must assist the painful shoulder via gradual and slow movements. The elevated position must be repeated ten times while holding each section for five seconds.
4. SHOULDER ADDUCTION OR ABDUCTION –
While keeping the palms faced upwards and the elbows straight, hold the broomstick with both hands. Then utilise the good arm for elevating the painful shoulder up past 90 degrees. The position must be repeated ten times while holding each section for five seconds.
5. SHOULDER EXTENSION –
Hold the broomstick behind the back along with the knuckles facing forward. Then, slowly and gradually elevate the stick away from the back and hold it. The position must be repeated ten times while holding each section for five seconds.
Shoulder mobility with a broomstick
Bowlers and athletes may experience limited motion range or shoulder mobility while using their dominant arm. This indicates the tightness of the muscles in their shoulders. Bowling can be difficult due to this since it limits the range of motion of a free arm to swing. It may often lead to inconsistencies in the field, while the performance.
Here’s how to deal with tight shoulders by using a broomstick:
1. With the broomstick in your hand, reach up your non-dominant arm behind your head.
2. Reach your hand behind your back at the waistline with the dominant arm and hold the broomstick.
3. Slowly pull the broomstick up by using your non-dominant arm and hold it when you can feel the stretch, unclenching the rigidity and tightness in your shoulder.
4. While alternating arms, one may notice that one arm feels quite better and possesses more motion range than the other arm. This is very natural, and there is no reason for any concern.
Performing shoulder mobility and stretches with a broomstick may warm up the dynamic upper body rotations, like arm circles, spine, and arm swings. Moreover, warming up is considered a great way to enhance blood flow to a particular area, and it supports the effective fitness of the overall body. Performing these exercises with a broomstick will stretch the muscles and joints, leading to the prevention of tight muscles and subsequent injuries.
FAQs
1. What are the benefits of stretching and mobility while using a broomstick?
The benefits of stretching and mobility using a broomstick include cost-effective and easy ways to reduce muscle soreness and shoulder injuries, without the use of heavy weight lifting or expensive gym instruments.
2. Are there any side effects considering muscle strain while using a broomstick for any workout?
No, there are no side effects while performing a workout using a broomstick. Moreover, it helps to maintain good fitness while loosening tight muscles and prevents shoulder injuries for athletes.
