Muscular tightness in your shoulders may cause poor posture and physical discomfort and contribute to rotator cuff injuries. Stretching your shoulders improves flexibility, joint range of motion and muscle elasticity. Do a light warmup before stretching to heat your muscles and allow you to deepen your stretches. Swing your arms by your sides and across your body for a few minutes before doing static stretches.
Shoulder Rolls
This stretch loosens up stiff shoulders and encourages proper joint range of motion. Stand up straight, position your feet shoulder-width apart and bend your knees slightly. Straighten your back, tuck your pelvis and lift your chin parallel to the floor. Relax your shoulders, then lift them and hold for five seconds. Pull your shoulders behind your back and hold for five seconds, then lower them and hold for five seconds. Complete this cycle three times.
Lying Overhead Shoulder Stretch
The lying overhead shoulder stretch elongates and relaxes your shoulders while taking them through an overhead motion. Lie on your back, lift your arms and wrap your right hand around your left wrist. Bend your right arm and slowly use your right hand to help lift your left arm overhead. Stop when you feel a tightness in your shoulders and hold for 10 seconds. Repeat five times, then switch arms.
Seated Shoulder Stretch
Continue to loosen up and stretch your shoulders with this seated stretch: Sit comfortably on a chair and straighten your back. Lift your left arm in front of your left shoulder and grasp your left elbow with your right hand. Slowly pull your left elbow toward your right shoulder, stopping when you feel a stretch in your left shoulder. Hold for 30 seconds, then release. Do the same with your right arm.
Wall Stretch
The wall stretch can be done if you experience no discomfort in your shoulder when lifting your arm overhead. Stand with your right side against a wall, straighten your back and square your hips and shoulders forward. Slide your right arm up the wall, stopping when it is directly overhead. Hold in the overhead position for 30 seconds. Turn around and do the same with your left arm.
Considerations
Contact your doctor if you experience experience additional pain or severe tightness in your shoulders. Both symptoms may indicate a shoulder injury, arthritis or bursitis. Seek immediate medical attention if pain in your left shoulder extends to your left arm, chest and jaw. These may be symptoms of a heart attack.
References
- University Corporation for Atmospheric Research: Neck and Shoulders
- University of Washington: Stretching
- University of California, Los Angeles: Upper Body Stretches
- MayoClinic.com: Shoulder Stretch
- American Academy of Family Physicians: Heart Attack: Warning Signs and Tips on Prevention
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
