WALL SLIDE FOR STABLE SHOULDERS

IT’S hard to imagine just what a huge impact joint and mobility problems have on quality of life – until it happens to you. So, with this in mind, over the next few months I’m going to give you some exercises that will strengthen the whole body, help prevent injury and possibly aid recovery if you have got a sore joint.

Starting with the shoulders, this exercise develops the co-ordination of muscles that help you reach upwards.

■ Face a wall, standing about 6in (15cm) away, and don’t lock your knees.

■ ROLL up a T-shirt or pair of shorts and hold with palms facing each other at shoulder width. Place the little-finger side of your hands and forearms against the wall. Your hands should be at shoulder height. Step forwards or back to find a comfortable position – stay within a pain-free range.

■ SLIDE your forearms up the wall, keeping elbows square. Your palms should face each other throughout the whole movement with a mild pull on the T-shirt.

■ KEEP sliding until you reach your maximum range, then reverse back to the start position. Aim for ten to 20 repetitions.