1. Scratch the Back
Shoulders turn tight for a plethora of reasons, such as overuse, past injury, genetics or stress. It's a good idea to stretch your shoulders to prevent problems down the road. Try this stretch for your stiff shoulders.
Stand straight with good posture. With your right arm reach above your left shoulder like you are trying to scratch an itch on your back between your shoulder. Grab your right elbow with your left hand. Reach as far as you can with your right arm or until you feel a gentle stretch. If you feel pain, stop. Hold for 30 to 60 seconds and repeat with your other arm.
2. Number Four
When shoulders are tight, the mechanics of the shoulder begin to change. Stiff shoulders may cause the ball joint to not rotate properly in the socket. Eventually, this may cause possible rotator cuff problems and soft tissue damage. So prevent an annoying shoulder problem with this posterior shoulder stretch.
Stand up straight with your arms by your side and your shoulders relaxed. Raise your straight right arm and bring it across your chest without bending at the elbow. Bend your left arm and place your left hand on the upper portion of the right arm. Place gentle pressure on the right arm until you feel a stretch. Stop immediately, if you feel pain. Hold for 30 to 60 seconds. Repeat with the left arm.
3. Towel Tug
Besides stretching your posterior and anterior shoulder muscles, it's important to include a stretch to loosen the muscles that help with the rotation of your shoulder.
Stand straight with good posture and grab a small towel with your right hand. Raise your right arm above your head. Bend it and dangle the towel behind your back. Bend your left arm and place your arm behind your back. Grab the dangling towel. Gently pull the towel with your right arm until you feel a gentle stretch in your left shoulder. Stop immediately if you feel pain. Hold for 30 to 60 seconds. Repeat this exercise with your left arm above your head.
4. Reach for the Sky
Shoulders are fussy. They love to be gently stretched, but they hate to be jolted, stretched roughly or with a lot of force. Be aware of your body and only stretch until you feel a gentle pull. Try out the overhand reach to prevent shoulder problems and increase blood flow.
Stand straight with perfect posture. Raise your straight right arm towards the sky or ceiling. Grab your wrist with your left arm. Gently pull the right arm as high as it will go or until you feel a gentle stretch. If you feel pain, stop. Hold for 30 to 60 seconds. Repeat with your left arm.
