5 simple exercises for stronger shoulders
What's the story
The brachial plexus is a network of nerves that transmit signals from the spine to the shoulder, arm, and hand.
Any strain or injury to these nerves can result in weakness, pain, or loss of muscle function.
Certain exercises can help fortify these nerves, leading to healthier arms and shoulders.
This article lists five exercises for a stronger brachial plexus.
Shoulder activation
Shoulder shrugs for nerve activation
Shoulder shrugs are an easy and surprisingly powerful exercise for stimulating the nerves in your brachial plexus.
By raising your shoulders gently toward your ears and then easing them down, you're activating those nerve highways without overloading them.
Doing three sets of 10 reps every day can make a big difference in nerve health over time.
Neck flexibility
Neck tilts for flexibility
These exercises enhance neck muscle flexibility, which indirectly benefits the brachial plexus by alleviating tension in the surrounding areas.
To perform this exercise, gently tilt your head towards one shoulder until a mild stretch is felt on the opposite side.
Hold this position for approximately five seconds before switching sides.
Repeat this process 10 times on each side to promote nerve health.
Arm mobility
Arm circles for range of motion
Arm circles help improve range of motion and blood flow around the shoulder joint and brachial plexus area.
Start by making small circles, then slowly progress to larger circles while keeping your arms straight out to each side.
Two sets of 15 circles in both clockwise and counterclockwise directions can help maintain nerve health by promoting movement and flexibility.
Wrist strength
Wrist extensions for strength building
Wrist extensions specifically target the wrist and lower brachial plexus nerves that extend into your hands.
Sitting comfortably with your forearm on a table and hand hanging off, gently bend your wrist upwards as far as possible then slowly lower it down below table level if you can.
Three sets of 12 repetitions with each hand will effectively strengthen these nerves.
Towel stretching
Towel stretch for improved elasticity
Using a towel for stretches can increase elasticity and relieve tension around the shoulders, which is good for the brachial plexus.
Hold the ends of a towel behind your back with one hand raised and the other lowered. Slowly lift with the top hand to stretch the lower hand's arm and shoulder.
Reverse the roles, doing three rounds on each side to improve flexibility around nerve pathways.