Exercise can help prevent shoulder injuries, but only if you perform the exercises with care. Before you work out, relax your shoulder muscles with a warm shower, recommends the State of Texas Department of Insurance. Start with small movements and work your way to bigger ones, and during arm stretches, keep your arms lower than your shoulders.
Interlaced Fingers
This exercise stretches your shoulders, plus your back, arms and hands, according to the Women's Heart Foundation. Stand with your hands at your sides. Interlace your fingers and turn your palms toward the floor. Raise your arms straight in front of you until they're parallel to the ground. Hold for 15 seconds and slowly drop your arms back to your sides. Do a total of three repetitions.
Across the Body
Keep your shoulders flexible with this exercise, recommended by the Mayo Clinic. Stand with your feet hip-distance apart and your knees relaxed. Bring your left arm straight across your body and parallel to the ground. Hold the position by placing your right wrist above the elbow of your left arm. Apply pressure by gently pushing your right wrist toward your body. Hold for 30 seconds and go back to your starting position. Repeat on the other side. Do a total of three repetitions with each arm.
Elbow Behind the Head
This exercise stretches the top of your shoulders, your triceps and waist, according to the Women's Heart Foundation. Stand with your knees slightly bent and your feet shoulder-width apart. Raise your arms straight up and bend your left elbow. Hold the left elbow with your right hand and gently pull it behind your head as you bend to the right. Only bend as far as you comfortably can. Hold for 15 seconds and return to your starting position. Repeat in the other direction, and do a total of three repetitions.
Shoulder Stretch With Towel
The Mayo Clinic suggests this exercise that uses a towel to stretch the internal rotators of your shoulders. Stand in a comfortable position with feet hip-distance apart. Roll up a towel and put it behind your back, with your right hand holding the top and your left hand holding the bottom. Slowly pull the right hand toward the ceiling, which will also pull your left hand up. Stop when you feel a gentle stretch in your left shoulder. Hold for 30 seconds and release. Repeat on the other side, and do a total of three repetitions.
