Stretching the shoulders can be beneficial to everyone from athletes to sedentary individuals. Stretching the soft tissue of the body can help alleviate stress and tension and increase your flexibility and range of motion. It is important to hold each stretch for 20 to 30 seconds to fully stretch the muscles of the shoulders. You should stretch your shoulders to your maximum range of motion, but not to the extent that the stretch is painful.
Towel
You can stretch the internal rotator muscles of your shoulders using either a towel or a rope. To stretch using a towel, roll the towel lengthwise and grip one end of it in your left hand. Bend your elbow and let the towel hang down the center of your back. Grip the other end of the towel with your right hand. Extend your left elbow, reaching your left arm up toward the ceiling. You should feel the stretch in your right shoulder as you pull your right arm upward by the towel. Repeat on the opposite side. You can also use a towel to stretch your shoulder extensors by folding it into a small square and placing it against a wall. Stand close to the wall and extend your arm upward, sliding the towel along the wall until you reach full extension.
Broomstick or PVC Pipe
Cut a 4-foot section of 1-inch diameter PVC pipe or use a 4-foot long broomstick to stretch your shoulders. Hold the bar horizontally using a wide grip. Raise both hands over your head and allow your shoulders to roll as you bring the bar down past your back, coming to rest on your behind. Raise both hands back up over your head, bringing the bar to rest on the front of your hips. To make this exercise more challenging, bring your hands closer together on the bar. You can also place the bar on its end about 3 to 4 feet in front of you and grip it with one hand on top of the other at the top of the bar. Lean forward at your waist, stretching your shoulders. Drop your hips down and back to deepen the stretch. Switch your hands' positions on the bar and perform the stretch again to target the opposite side.
Resistance Bands
Tie a resistance band to a stationary pole, about 2 feet off the ground. Sit on the ground facing the pole, holding one end of the band in each hand. Bend your knees slightly and dig your heels into the ground as you sit up straight. Bend your elbows and pull the bands back toward your chest, being sure to keep your elbows away from your body. Squeeze your shoulder blades together as you pull. You may also tie a resistance band to a high, horizontal bar, making sure the bands you need to grab are fairly short. Grasp the ends of the bands and extend your arms fully. Lean forward slightly, allowing the bands to gently pull your arms back toward the bar, stretching your shoulders.
Pulley System
Shoulder pulleys can be made from resistance tubing or from rope and are usually hung over a door. Sit in a chair with your back facing the door and grip a handle of the pulley in each hand. Press down with one hand, extending the opposite arm straight up, stretching the shoulder. Alternate arms to stretch both shoulders. You may also stand facing the door and pull your arms back and forth if the overhead exercise is too intense.
References
- American Council on Exercise: Shoulder Exercises
- Mayo Clinic; Slide Show: A Guide to 10 Basic Stretches; February 2011
- Stronglifts; How to Boost Your Flexibility with Shoulders Dislocations; Mehdi Hadim; January 2011
- YouTube; Thera-Band Shoulder Pulley; Dr. Barton Bishop and Dr. Jay Greenstein; January 2010
- Spine-Health; Stretching for Back Pain Relief; Peter F. Ullrich, Jr., MD; June 2009
