Yoga
Stretching
Shoulder Stretches
Shoulder Stretches
Your shoulder joint is a rather complex structure, made up of a number of bones, muscles and tendons. All these work together to ensure the smooth movement and functioning of your shoulders and shoulder joint. A healthy shoulder in fact has the widest range of movement as compared to any other joint in your body. However, if you sit at a desk for long portions of the day or overuse your shoulder muscles while playing a sport or working out, the shoulder joint can get...
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...tight and rigid. This limits your movements and can cause pain and injury. The tighter your shoulder muscles, the more restricted the movement. The more restricted the movement, the weaker the muscles around the shoulder. This is a vicious cycle that only proper shoulder stretches and exercises can stop. Your shoulders need to be moved about to encourage flexibility. Shoulder flexibility stretches can warm up the muscles before a work out and make them stronger as well. The best shoulder stretches are also those done after your work out. Stretching your shoulders during your cool down can help repair minor tears to the muscles and prevent soreness and pain.
Shoulder Stretches For Pain
Shoulder stretches are also extremely effective for alleviating pain. If you suffer from shoulder pain, even the simplest of movements such au have suffered from any sort of injury or are experiencing shoulder pain, please consult with a doctor before starting any stretching routine. u have suffered from any sort of injury or are experiencing shoulder pain, please consult with a doctor before starting any stretching routine. s reaching up or forward can be difficult. Shoulder stretches for pain work the connective tissue and muscles and loosen them sufficiently to reduce chronic pain. Some easy shoulder stretches for pain include arm circles, arm crossovers, arm extensions, and the hanging shoulder stretch. Before starting any new exercise routine always consult with your doctor. This is especially so if you suffer from severe shoulder pain as sometimes working out this area can cause more injury and pain. One such painful condition is frozen shoulder. In frozen shoulder, your shoulder joints get tighter and tighter as the muscle movement gets more restricted due to the pain. Adhesions form between the tissues in the joint and your range of motion is very restricted. Frozen shoulder stretches include the armpit stretch, the pendulum stretch, and wall climbs. Arm circle and the yoga child's pose can also help relieve the pain of a frozen shoulder.
Types Of Shoulder Stretches
Standing Shoulder Stretch
Stand or sit straight and bring your right arm across your chest. Hold this arm at the elbow with your left arm. Relax your shoulders, keep your elbow straight but not locked, and hold this position for 30 seconds. Repeat on the left side. Do not bounce and overstretch with this pose.
Anterior Shoulder Stretch
Stand up straight and clasp your hands behind your lower back. Lift your arms back and away from your body, keeping palms together and elbows straight. If you find this difficult to do, you can use a small rolled up towel or band as well. Keeping your back straight, lift your arms as far back as you feel comfortable. Hold for a minimum of 30 seconds and release.
Rotation Shoulder Stretches
Lie on your back with your legs straight out in front of you and a pillow under your head. Place your arms at right angles to your sides and bend them at the elbow so that they now point at the ceiling. Roll your arms backwards from the elbow pointing at your head till your feel the stretch on your shoulders. Now raise your arms forward all the while still bent at the elbow to point at your hips. Alternate in this way and keep your shoulder flat on the floor through the entire exercise.
Posterior Shoulder Stretch
Stand up straight and bring your right arm across your chest. Use your left arm to hold onto the elbow of the right arm and push your elbow further into your chest. You should feel this stretch on your right shoulder. Repeat with the opposite arm.
Supraspinatus Stretch
Place your hands on your hips with your elbows crooked outwards. Now move your elbows forward but don't move your hands. Hold for 30 seconds.
Internal Rotation Stretch
Lie on your back with your arm at a ninety-degree angle at your elbow. Get a partner to rotate your shoulder and push your fist gently down towards the floor. Hold this stretch for 30 seconds. Repeat on the other side.
External Rotation Stretch
Lie on your back with your arm at a ninety-degree angle at your elbow. Get a partner to rotate your shoulder and push your fist gently back towards the floor. Hold this stretch for 30 seconds. Repeat on the other side.
Shoulder Stretches Precaution
As with any other types of stretches, shoulder stretch precautions are also the same. These include
- Warming up adequately before stretching to make your muscles loose and pliable and get the maximum benefits from the stretches
- Stretching should be slowly and never bouncing
- stretching only to the point of mild discomfort.
- Any sharp or shooting pain is not the aim of any stretch.
- Do not hold your breath while stretching as this can cause more tension in the muscles.
- Deep breathing through your nose promotes circulation and reduces the build up of lactic acid in the muscles.
- In case you have suffered from any sort of injury or are experiencing shoulder pain, please consult with a doctor before starting any stretching routine.
Benefits Of Shoulder Streching
- Incorporating shoulder stretches in your exercise routine can increase the flexibility of your shoulder muscles and improve your range of movement as well.
- Other benefits of shoulder stretches include a better posture, improved blood circulation and reduction of stress and tension.
- Shoulder stretches can be used to reduce soreness and fatigue after an intense work out and to treat conditions such as chronic shoulder pain and frozen shoulder.
- The best part is that these stretches can be done anytime and anywhere and benefit you in a number of ways.
