Whether you've suffered an injury or just have stiff shoulders due to inactivity or poor posture, you can regain flexibility in your shoulders by stretching daily. The deltoids are the main muscles of the shoulders, but the rotator cuff muscles can become tight and reduce mobility too. Stretch the front and back of your shoulders along with the rotators to improve flexibility in multiple directions.
Rotator Cuff Stretch
An advanced way to stretch your rotators is to use a prop so you can pull your shoulders into a more extreme stretch. You do not need to pull it far, though. A staff, wand or cane is ideal. To perform this exercise, grab a cane in your right hand and bend your elbow to make a right angle. Drop the cane against the back of your hand and forearm, then raise your arm to your side so that your wrist is at nose level and your upper arm is parallel to the floor. Grab the bottom of the cane with your left hand so that your palm faces behind you and your forearm crosses in front of your stomach. Gently pull the cane forward with your left hand so your arm rotates backwards. Stop when you feel a stretch. Hold for 15 to 20 seconds, then repeat on the other side.
Posterior Shoulder Stretch
The posterior shoulder stretch targets the back of the shoulders. This stretch targets the supraspinatus and infraspinatus muscles. To begin, stand up straight with your feet together, and place your right hand on the small of your back with your palm facing behind you. Your elbow should be bent. Reach across your front and grab your right elbow with your left hand. Without moving your back or your right hand, pull your right arm slowly forward until you feel a stretch. Hold for 10 to 30 seconds, then switch arms to stretch your left shoulder.
Anterior Shoulder Stretch
The anterior shoulder stretch increase flexibility in the front of your shoulder. It targets the anterior deltoid and the pectoralis minor. To perform this stretch, grab the top of a doorframe or a stationary object above your head with your right arm. Hold your arm straight and to the right of your shoulder with your palms facing forward. Step one step forward and slowly lean until a stretch is felt in your right shoulder. Hold for 10 to 30 seconds, then switch arms.
Member Comments