Exercise Tutorial: Shoulder Stretch
Table of Contents
What Is A Shoulder Stretch
A shoulder stretch can be a fixed, or a changing position that aims to create length, or warm-up the shoulder joint. The shoulder joint is a ball and socket joint that connects the Humerus to the Scapula. The shoulder joint is surrounded by many muscles that are easy to tear, strain and injury, so performing a proper warm up and shoulder stretch is essential to the health of the shoulder joint.
There are many different shoulder stretches that you can try. Remember to always perform shoulder stretches before activities that engage the shoulder, like playing baseball, tennis and performing a shoulder workout.
How to Do a Shoulder Stretch
It is very easy to perform any type of shoulder stretch. Regardless of the type of shoulder stretch you choose, remember to go through the movement slowly, breathe in and out, and only stretch to the point of slight discomfort. A popular shoulder stretch is called the cross-body shoulder stretch. Follow these steps to learn how to perform the cross-body shoulder stretch:
You can perform this stretch seated or standing tall. Choose your preferred stance.
Lift your right arm so that it is raised straight out in front of you, and is in line with your shoulder. Once your arm is in this position, bring it straight across the body so that your right wrist is to the left of the left shoulder. Position your right wrist so that your thumb is pointed up at the sky.
Use your left arm to support the right arm and keep it in place during the stretch. Your right elbow will rest into the crease of your left elbow and your left hand will be in front of the left shoulder.
Use your left forearm to bring the right arm closer to the closer to the chest and increase the intensity of the stretch. Hold this position for 30 seconds and then switch arms.
You have now learned how to perform the cross-body shoulder stretch!
Shoulder Stretch Form
When performing any shoulder stretch, you want your head and neck to be in line with the spine. This will make sure that you are not putting your back into a flexed or extended position. Remember to only stretch until the point of slight discomfort! Performing a shoulder stretch beyond this point can cause harm to the shoulder joint and result in injury. A shoulder stretch should never be painful. An additional point to remember when performing a shoulder stretch include always have a neural gaze by looking straight ahead
Shoulder Stretch Benefits
Performing shoulder stretches has many benefits for the shoulder joint. Some benefits of doing shoulder stretches include:
Reduced risk of injury to the shoulder
Reduced tension in the shoulder
Increased mobility of the shoulder
Decreased pain in the shoulder
Increased blood flow to the muscles of the shoulder
Can help to improve posture
These amazing benefits of a shoulder stretch are all the more reason to include shoulder stretching in your exercise routine!
Why Is the Shoulder Stretch Useful
It is useful to perform a shoulder stretch because of all of the benefits that we listed above. Specifically, shoulder stretches will work to warm-up the muscles of the shoulder. This includes the Deltoids, Rotator cuff, Trapezius and even the Teres Major, Latissimus Dorsi and Levator Scapulae. It is imperative to warm up these muscles before performing sports such as tennis, golf, hockey, badminton, boxing and more because of the stress that these activities place on the shoulder. It is common to strain and tear muscles in the shoulder, you can help to prevent these injuries from occurring by taking the time to perform shoulder stretches both before and after activity.
Muscles Worked While Performing A Shoulder Stretch
Most shoulder stretches will engage the Deltoids and Rotator Cuff. Depending on the type of shoulder stretch, you can also engage the,
Trapezius
Rhomboids
Teres Major
Levator Scapulae
Make sure that you perform a variety of shoulder stretches before activity to activate all of these muscles!
Shoulder Dislocates Stretch
A shoulder dislocates stretch is a stretch for dislocated shoulder. There are many different stretches that you can try for a shoulder dislocation. Always follow the instructions from your doctor or physical therapist as going beyond their advice can result in re-injury!
Shoulder Tricep Stretch
The shoulder triceps stretch is an overhead stretch that targets the triceps. Place your right arm over your head so that your palm is flat against the middle of the back and your elbow is bent over the head. Use the left hand to hold the elbow and push it back to increase the intensity of the stretch.
Shoulder External Rotation Stretch
The shoulder external rotation stretch is a stretch that is used to externally rotate the shoulder. Stand in a doorway with one arm holding the doorframe and the elbow bent at 90 degrees. Rotate your body away from the doorframe and stop when you feel a slight stretch in the shoulder. Hold this position for 30 seconds and then repeat on the other arm.
Shoulder Internal Rotation Stretch
The shoulder internal rotation stretch is a stretch that increases the internal range of motion of the shoulder. While seated, place the right arm behind the back, with your palm facing outwards around the lower back. Use your left hand to grasp the right wrist, and then push the right hand upwards until your feel a slight stretch. Hold this position for 30 seconds and then repeat on the other arm.
