The shoulders and lat muscles of the back like any areas of the body can lose flexibility if not stretched regularly. In the case of the back and shoulders, this could lead to pain in the neck, shoulders or back. Issues with posture are also likely when tight muscles are not corrected, protracted or rounded shoulders simply being one example. Stretching a few days a week or even daily will feel good and increase flexibility in your back and shoulders.
Anterior and Posterior Shoulder Capsule Stretch Against a Wall
The shoulder capsule stretch targets the shoulders by manipulating the neck and arms. There are four different directions you take this stretch so you can target the front, side and back of the shoulders. The arms and chest get stretched, too. For the anterior and posterior portion of the sequence, you use a wall. To work the shoulders from the front (anterior) and back (posterior), stand up tall with your right shoulder in front of a pole or doorway. Place your right forearm against the pole or wall with your arm bent to 90 degrees. Your elbow is at shoulder height. Pull your shoulders back and lift your chin slightly above parallel to the floor. Turn your head only to look over your left shoulder. Do not rotate anything else. Hold this position for 15 to 30 seconds. Next, turn to the right and place the entire outside of your right arm against the wall with the arm parallel to the floor. Twist your body to the right and hold for 15 to 30 seconds. Repeat on the left side.
Superior and Inferior Shoulder Capsule Stretch
The superior and inferior shoulder capsule stretch is a continuation of the anterior and posterior sequence. This portion may be done following the anterior and posterior stretches or on their own. A wall is not needed to do the superior and inferior shoulder capsule stretch. To begin the superior stretch, stand up tall with your shoulders back and your chin lifted slightly. Bend your right arm to make a right angle and hold a rolled up towel to your right side with the inside of your right upper arm. Use your left hand to pull your arm in the direction of your left knee by pulling on the right elbow. Hold for 15 to 30 seconds. Do the inferior stretch next by reaching your right arm overhead and then bending the elbow to place your right palm flat against the center of your back. Push down gently with your left hand on your right elbow. Hold for 15 to 30 seconds and then repeat both stretches on the left side.
Stability Ball Lat Stretch
The stability ball lat stretch targets the latissimus dorsi muscle, which is a large muscle that covers the middle of your back. You may do this stretch with both arms together or one arm at a time to emphasize one side of the lats. To perform this stretch with your right arm, kneel on the floor in front of the ball. Place your left hand on the floor near the left side of the ball and hold your arm straight. Place your right hand, thumb up, on the top of the ball. Bend at the waist and roll the ball forward until your right arm, neck and spine are parallel to the floor. Use your left arm for balance. You will feel this stretch directly under the side of your right shoulder near your armpit. Push back with your hips to increase the stretch. Hold for 30 seconds and then repeat with the left arm.
References
- American Council on Exercise: Shoulder Capsule Stretch
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
