If you suffer from tension or stiffness in the shoulder, it may turn into a rotator cuff injury. Consult with your doctor to determine the best exercises for your particular condition. If he approves, you can use shoulder stretching exercises to loosen and relax your muscles, which may prevent rotator cuff injuries. Speak with your doctor before trying any new exercises.
Cross Stretch
Extend your left arm and place it across the front of your body so your fingertips are pointing to the right. Hold your left arm in place with your right hand above your elbow. As you take deep breaths, hold the stretch for 30. You should feel a stretch in the shoulder muscles. Release your arm, then switch to the opposite arm and repeat the exercise.
Shoulder and Hand Stretch
Interlock your right and left hand so your fingers are intertwined. Rotate your wrists so your palms are pointing out in front of you. Straighten your elbows and hold your arms at the height of your shoulders to stretch your shoulders, arms and hands. Hold this position for approximately 20 seconds, then release. Repeat the exercise as necessary throughout the day to relieve tension in the shoulders.
Trapezius Stretch
The trapezius stretch may help reduce tension in the shoulder and prevent swimmer's shoulder. Tilt your head to the left as you attempt to lower your ear to the top of your shoulder. Do not raise your shoulder. Lift your left arm and rest your hand over your right ear as you carefully lower your head for a deeper stretch. Hold the position for 30 seconds, then release and switch to the opposite side.
Triceps Stretch
Stand up straight with your feet flat on the ground and your knees straight. Lift up your arms so your fingers are pointing toward the ceiling. Hold your right elbow with your left hand, then press down on the elbow directly behind your head. Lean to the left to increase the stretch. You should feel tension in your right shoulder and your triceps. Hold the position for about 15 seconds, then release and switch to the opposite side.
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