Active isolated stretching uses a different approach than typical static stretching because it involves contracting the muscle opposite the muscle you intend to stretch. Contracting the opposing muscle causes your isolated muscle to relax prior to the stretch. Two seconds is the maximum length of time you hold active isolated stretches, according to Stretchingusa.com. Using a two-second stretch allows optimal lengthening of the muscle without eliciting the protective stretch reflex.
Shoulder Circumduction
Lean your body forward, keeping your knees bent and your abdominals tight. Relax your arms and allow them to hang loose. Circle your arms toward and away from your midline. Start with small arm circles and progress to larger ones. Shoulder circumduction increases circulation in your shoulder joints. Perform 10 repetitions each direction.
Upper Shoulder
Sit or stand with straight posture. Keeping your elbow fully extended, raise one arm across your chest toward your opposite shoulder. Placing your opposite hand on your elbow, gently assist the stretch. Take full breaths and do not raise your shoulders. Perform seven repetitions. This stretch also stretches your upper back.
Shoulder Hyperextension Single Arms
This stretch requires the assistance of a partner. Keeping your elbows fully extended, reach back as far as possible. Your partner provides assistance by gently raising your arms higher at the end of the stretch. Shoulder hyperextensions stretch the front part of your shoulder.
Shoulder External Rotation
This stretch also requires a partner. Begin with your elbow at shoulder height and bent at a 90-degree angle. Externally rotate your shoulder, causing your hand and forearm to move backward. Your partner provides assistance at the end of the stretch, allowing for a wider range of motion. External rotation stretches the internal rotator muscles of your shoulder.
