Many muscles cross the shoulder joint, enabling you to move your arms. A change in the activities you do that involve your shoulder joint may cause muscle soreness. These changes include a new exercise, an increase in the number of repetitions and sets, an increase in resistance and an increase in the speed at which you move your shoulders. Complete a light, 10-minute ride on an elliptical machine using the handle bars to warm up your shoulder joints.
Anterior Shoulder Stretch
This stretch focuses on the anterior division of your shoulder muscle and your pectoral muscles. Your pectoralis major crosses your shoulder joint and inserts on the bone of your arm. Lie down with your back against a flat bench. Bend your elbow slightly more than 90 degrees and open your chest by moving your arms out to your sides. The weight of your arms and the force of gravity will stretch the front of your chest and your shoulders. Alternate this stretch with the posterior shoulder stretch. Complete three stretches for 15 second to 30 seconds each stretch. According to 2008 article by David Nieman, Dr.P.H., published by the American College of Sports Medicine, although stretching will probably have no effect on muscle soreness after your workout, you will feel better and maintain your range of motion.
Horizontal Flexion Stretch
The horizontal flexion stretch focuses on the posterior and middle divisions of your shoulder muscle. It also stretches the muscles of your back between your shoulder blades and spinal bones. Lie flat on your back and bring your straightened right arm across your chest. Pull it tighter against your chest with your left arm. Hold the stretch for 15 seconds to 30 seconds and then switch arms. Perform three stretches per arm.
Standing Stretch
This standing stretch works on the front of your shoulder muscle and your pecs. Place your right hand on an immovable post or bar, with your elbow at nearly 90 degrees. Your arm should be parallel to the floor. Step into the stretch, leaning your upper body forward. Then, grasp the bar tightly and turn clockwise into your right shoulder. Position your body to maximize the stretch by leaning your body weight into your shoulder joint.
Horizontal Extension
Horizontal extensions stretch both sides of your shoulder joint. Stand up straight and place your palms behind you, one on top of the other at the level of your middle back. Then, open up your chest muscles by squeezing your shoulder blades together. You will feel this primarily on your pectoral muscles and the anterior division of your shoulder muscle. Now, interlace your fingers behind you and straighten your arms. Squeeze your shoulder blades together while pushing your palms downward. You should feel this stretch mostly at the middle division of your shoulder muscles.
References
- “Anatomy & Physiology”; Gary Thibodeau, Ph.D. and Kevin Patton, Ph.D.; 2007
- “ACSM’s Health & Fitness Journal”; You Asked For It; David Nieman, Dr.P.H.; July/Aug. 2008
- “Personal Trainer Manual”; American Council on Exercise; 1997
