UNLOCK YOUR SHOULDERS WITH THESE 10 EXERCISES
Stiff or frozen shoulders are unpleasant. When they feel tight and achy, they restrict movement in daily activities. Shoulder tension can make basic tasks like reaching for something on a high shelf or fastening your bra challenging endeavors.
Participating in both static and dynamic shoulder stretches can be a simple yet effective way to relieve muscle tightness. If you have shoulder pain, these stretches could provide some comfort. Give these 13 straightforward shoulder stretches for tight shoulders a try before or after your next shoulder exercise session or at any point throughout the day.
THE STRETCHES
UPPER BACK STRETCH
Direction:
Begin kneeling in front of a bench or chair.
Place your elbows and upper arms on the bench or chair. Shoulder-width apart.
Bend over toward the bench and clasp your fingers behind your head.
Hold your stretch for a five-second count, stretching your chest toward the bench.
Return to the kneeling position and repeat five times.
CHILD'S POSE
Direction:
According to Becourtney, the child's pose is a common shoulder stretch in yoga and is an excellent mobility and warm-up move. You can stretch your shoulders overhead without raising your arms when performing this pose. By keeping your muscles relaxed, you can achieve a more profound stretch.
You should feel this in your upper back, armpits, rib cage, and shoulders.
Start by kneeling on the floor on your hands and knees.
Keeping your palms in place and keeping thumbs up, sit your butt back onto your heels.
Hold your pose for 5 seconds, reaching forward with your fingertips.
Return to the starting position.
ROTATOR CUFF STRETCH
Direction:
While traditional stretches focus on muscle flexibility, this particular stretch deeply targets shoulder joint mobility. Due to the intensity of this stretch, it is important to keep the hand pressing gently and gradually to avoid applying excessive pressure.
You should feel this stretch in the back of your shoulder.
Start by lying on your side, knees bent at 90 degrees, and body stacked.
Place your elbow on the ground in front of you, keeping it in line with the shoulder.
Bring the fingertips up toward the ceiling.
With your right hand, gently press the opposite palm toward the ground.
Repeat on the other side
REAR DELT AND TRAP STRETCH
Direction:
Since most daily tasks are performed facing forward, it's common to overlook your back area, which includes your shoulders. Engaging in the cross-body shoulder stretch effectively targets the rear shoulder joint, enabling greater freedom of movement for your arm.
Start sitting or standing tall with your arms at your sides.
Keep the elbow straight, and reach across your body with your right arm.
Wrap your left arm under the right, grasping the elbow.
Gently pull your right arm toward the chest.
Hold here for 15-30 seconds, then repeat on the opposite side.
Go for three rounds total.
LAT STRETCH
Direction:
As previously stated, restricted mobility in your upper back and lats can limit your ability to lift your arms overhead. Additionally, it may lead to shoulder discomfort or impingement, a condition where the rotator cuff is compressed within the shoulder joint.
This stretch will target your lats and upper back.
Start by standing about an arms-length distance from the post or ack of a chair.
Place your hands on the post or top of the chair.
Hinge your hips back and bend your knees slightly, leaning your torso forward until it's parallel with the ground.
Stretch forward with your hands as you reach back with your hips.
TRICEP AND LAT STRETCH
Direction:
Engaging in triceps stretches enhances overhead mobility, making them beneficial before exercising or before doing household chores. Restricted mobility in the triceps can hinder one's ability to reach overhead fully and could potentially lead to discomfort.
You should feel this stretch in the muscles around your neck, your armpits, and your lats.
Start sitting on a chair or standing tall with your arms at your sides.
Reach your right arm straight above your head.
Keeping the elbow in place, let your forearm and palm drop behind your neck.
Reach over your head with your left hand and gently pull the right elbow toward the center line of your body.
Hold here for five seconds before you release the pressure.
Repeat this motion 5 times, then switch sides.
Tip
Apply pressure gradually in this stretch. Avoid yanking or tugging the elbow, as this can cause strain on the neck.
LATERAL/SIDE STRETCH
Direction:
Tight back muscles along your sides (your lats) can hinder your ability to reach above your head. Therefore, if your fitness routine includes movements such as overhead presses, it's important to release tension in your lats.
You will experience the effects of this exercise in your armpits, lats, and side rib cage.
Begin standing about an arm's length from a doorway or wall.
Raise your arms straight over your head, biceps along your ears.
Lean over to the side until your fingertips touch the wall.
Pause here for a five-second count.
Return to standing straight.
Do this motion five times before you switch to the opposite side.
DOOR CHEST STRETCH
Direction:
Given that many Americans spend their entire day working on a computer, tightness in the chest and front shoulder muscles is almost certain, often leading to shoulder pain. Regularly stretching these muscles can effectively alleviate this issue by reducing tension in the upper body.
You should feel this stretch across the chest and your front shoulder muscles.
Start by standing in a doorway.
Raise your arm to the side, elbow in line with the shoulder. Don't shrug your shoulders. Keep it down and back.
Keeping the elbow in place, press your inner forearm and palm against the side of the doorway.
Holding the arm here, step forward on your left foot and lean your chest forward.
Hold here for 15-30 seconds.
Repeat this move three rounds total.
BICEP STRETCH
Direction:
To relax your shoulders, it is essential to stretch the muscles connected to them, not just your deltoids. The longer section of your biceps muscle connects to the shoulder, so tension in the biceps can lead to tension in the shoulders.
You should feel this stretch in the front of the shoulder, chest, and biceps.
UPPER TRAP STRETCH
Direction:
Especially if your workout involves pulling motions, tightness in the muscles around your neck (aka your trap muscles) may be causing tightness in your shoulders.
This muscle is commonly tight and leads to upward shoulder shrugging when lifting the arm. It's essential to avoid holding excess tension in this area.
Sit up straight on a chair.
Start sitting tall on a chair.
Reach your right arm over your head and place the palm on the side of your head.
Gently pull the top of the head toward the right shoulder.
Hold here for 20 seconds before you repeat on the opposite side.
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