Knowing how to do shoulder stretches by yourself is essential if you participate in sports or other physical activities that require a full range of motion in your arms, such as baseball, softball or weightlifting. Proper stretching can help warm up your muscles and joints to help prevent injury.
Parallel Arm Stretch
To do the parallel arm stretch, stand or sit with your back straight. To stretch your right shoulder, bring your right arm across your body toward your left side. Bring your left arm up and place it perpendicular to your right arm. Pull your right arm toward your body using your left arm as leverage until you feel a stretch in your right shoulder. Hold for 10 to 15 seconds, then rest. Repeat by switching arm positions to stretch the other shoulder.
Over-the-Head Stretch
The over-the-head stretch helps stretch out the top of your shoulders. Start by lifting your right arm in the air. Bend your arm at the elbow and reach back behind your head with your hand. Take your left hand and place it on the top of your right elbow. Push down on your right elbow to stretch your right shoulder. Hold for 10 to 15 seconds. Rest in between stretches. Reverse arm positions to stretch out your left shoulder.
Behind-the-Back Stretch
This stretch targets the hard-to-reach section of your upper back and rear shoulder muscles. Stand with your feet shoulder-width apart and your back straight. Reach both hands behind your back and clasp them together. Lift your arms as high up your back as possible while keeping them both straight. You can also bend over at the waist to assist your stretch. Hold for 10 to 15 seconds, then rest and repeat.
Towel Stretch
If you lack some flexibility in your shoulders and need some assistance to perform a basic shoulder stretch but still need to be able to do it by yourself, try the towel stretch. Hold the end of a towel in your left hand. Reach your left hand up above your head, then bend your elbow so your left hand is behind your head and the towel is hanging behind your back. Reach down and behind your back with your right hand and grab the other end of the towel. Slowly and gently pull down with your right hand to stretch out your left shoulder. Hold this stretch for 10 to 15 seconds, then rest and switch hands to stretch out your right shoulder.
