Delayed-onset muscle soreness may affect your shoulders after playing volleyball. One of the ways to prevent DOMS is by warming up thoroughly before each practice and game. If you already have sore shoulders from volleyball, stretching is one way to relieve the soreness. Make sure you warm up before stretching, and hold each stretch for 30 to 60 seconds. Repeat each stretch two to three times. Consult your doctor if the soreness persists or worsens.
Front of Shoulder Stretch
Stand with your feet shoulder-width apart and your knees slightly bent. Clasp your hands behind your back. Straighten your arms as you lift your hands up toward the ceiling. Keep your abs pulled in toward your spine and relax your shoulders, elongating your neck. If you are unable to grab your hands behind your back, try grasping a towel behind your back. Keep your hands as close together on the towel as you can.
Back of Shoulder Stretch
Begin this stretch in a standing position; with your abs pulled in and shoulders relaxed, cross your right arm across your chest. Grab your right forearm with your left hand. Your palm should face behind you. Keep your right arm straight and hug it in toward your body. Turn your head to look over your right shoulder. After holding the stretch on your right arm, release the arm and swing your arms back and forth before stretching the left shoulder.
Wall Stretch
Stand facing a wall with your right arm stretched out along it. Bend your arm to a 90-degree angle with your upper arm at shoulder height. Turn your body away from your arm until your torso forms a right angle with the wall. If possible keep turning away from the arm, decreasing the distance between your back and your arm. Hold the stretch before repeating on the left side.
Partner Chest Stretch
Stand with your back facing a partner. Extend your arms behind you and have your partner grab your wrists. Keeping your arms straight, your abdominal muscles pulled in and your shoulders relaxed, have your partner pull your arms together. When your arms reach the closest point, your partner should begin lifting them up toward the ceiling. Keep your torso upright for the entire stretch.
Member Comments