Shoulder stretches performed during physical therapy sessions can vary widely. Many different methods to stretch the shoulders exist. Some techniques are preferred in the acute stages of injury, while others are preferred during the later stages of healing. Not every stretch will help loosen all muscles or even the same muscle groups. Several stretches need to be grouped together in a regimen to fully address all the muscles surrounding the shoulder.
Safe Stretching
Stretching can be a safe and beneficial part of an exercise routine. It can be used as part of a warmup or cool down activity. It can also be used to relieve tightness that results after you hold a prolonged position or do a repetitive activity. Stretching should be gentle and static -- no bouncing. Stretching should never be painful. Pain is a warning that injury may occur. If you feel pain, decrease the level of the stretch, or if that is not possible, do not do the stretch.
Doorway Stretches
Standing in a doorway, place your palm on the door frame with your palm facing forward. Keeping the elbow mostly straight, step forward through the doorway so that you feel a stretch along the front of the shoulder and upper arm. Repeat this stretch, but change the arm position so that your arm is just below shoulder level. Remember to keep your elbow straight. Repeat this stretch again, but change the arm position so that your hand is slightly above head level. Again, remember to keep your elbow straight.
Arm Pulling Stretches
Place one of your elbows in the palm of the other hand. Use the hand to pull the other arm across the body, just below shoulder level. This stretch should be felt along the back of the shoulder. Repeat this stretch, but move your arms so that they are overhead. This will stretch the underside of the shoulder and muscles that are on the side of the body.
Clasped Hands Stretches
Clasp your hands together behind your body. Straighten your elbows and flare, or push, your chest forward. This will help to loosen the muscles on the front of the shoulders that get tight from slouched sitting. Alternate this stretch with one that stretches the muscles between your shoulder blades. Clasp your hands in front of your body. Straighten your elbows and exaggerate the stretch so that your shoulder blades come forward. You can also drop your head down slightly to let some of your neck muscles stretch.
Final Notes
All stretches should be held for about 30 seconds and performed for two to five repetitions, depending on the amount of tightness in that muscle group. If you have any health conditions, consult a licensed physical therapist or other licensed or certified health professional before you begin a new exercise regimen. If these stretches are not targeting your issue, consult a licensed professional.
