Stretching your shoulder muscles helps relieve tension from sitting or standing for long periods. Shoulder stretches also help prevent injury if you do a series before and after your exercise routine. If you experience tightness or a slight pain in the shoulder area, you can use a towel to do your shoulder stretches so you don't overstretch your muscles. After a few days you may reach a point at which you no longer need a towel, but if your pain doesn't get any better or worsens, consult a doctor or physical therapists. You may be experiencing a pinching of a nerve. She can help establish a routine to help.
Towel Behind Your Back
Take a small towel and roll it to simulate a rope. Grasp one end of the rolled-up towel firmly with your right hand and bring the towel over your head toward your back. Take the other end of the towel with your left hand at waist level and hold on tightly with both hands. Pull your right hand toward the ceiling, which will gently move the towel and your left hand up as well. This stretches your left shoulder. Once you reach your maximum stretching point, hold this position for three full breaths and upon your third exhale release gently until your hands reach their starting position. Switch your hands so that your left one is grasping at the top and repeat the sequence to stretch your right shoulder.
Towel in Front of Chest
For this exercise you need a medium-size towel, also rolled up. Grasp both ends of the towel firmly with your hands, your arms extended in front of your chest. Keep your arms shoulder distance apart, even if the towel is longer. Begin to gently glide your arms to the left, keeping your torso facing the front, and don't bend your elbows. The further you go, the deeper you feel the stretch on your right shoulder. Use the towel to pull your right arm further if you feel you can, then hold this position for three full breaths. At this point you can bend your left elbow to help you pull the towel. Release and repeat each step for the other side.
Towel Behind Hips
Roll your towel and grasp it behind your back at hip level. Keep your arms straight, shoulder-width apart, and gently lift both hands behind your back as you bend your torso forward. Hold this posture when you feel a stretch on both shoulders for three full breaths and release. Repeat for a total of five repetitions.
Shoulder Stretching With Towel Safety
Make sure your towel is fully dry when you begin each stretching exercise to prevent your hands from slipping as you increase the tension during the stretches. If you sweat a lot, you can dry your arms and hands with a separate towel and use gym chalk on your palms to keep them dry.
