The human shoulder is a joint that has a complex biological mechanism because it has a very wide range of motion in the body. Therefore, there are many muscles, tendons, nerves, ligaments and blood vessels that cover the shoulder, to provide flexibility and support. However, this also makes the area susceptible to injury. Regularly stretching your shoulders, especially before and after vigorous upper-body exercise, will help reduce your risk of muscle cramps or other injuries.
Step
Part 1 of 2: Warming up
Step 1. Get your blood flowing
Make sure your muscles have warmed up before you stretch or exercise. Extend your arms forward with your elbows touching. Then, pull your hands back so that your shoulder blades meet and your body forms a T.
- It's a good idea to take a warm shower, apply a humid heat or jog in place for a few minutes before trying to stretch as your shoulder muscles become more flexible and less prone to muscle tearing.
- Increasing your heart rate with cardiovascular exercise will pump more warm blood to all the muscles, including the muscles around your shoulders.
Step 2. Make sure your shoulder is not injured
Trying to stretch your shoulder when you're injured is definitely not recommended, unless it's just a minor muscle cramp. If you feel pain when moving your shoulder, it means you have a sprained joint. Consult a professional (doctor, chiropractor, or therapist) before doing any stretching or other exercise.
- Light stretching can help relieve minor muscle cramps because it can reduce muscle tension, improve blood flow and increase flexibility.
- The most commonly dislocated shoulder joints also include the glenohumeral and acromioclavicular (or AC for short) joints.
- Applying ice to the sprained joint can help reduce swelling and reduce pain.
Step 3. Move your shoulders in all directions
When you have warmed up and are sure that your shoulder is not seriously injured, be prepared for free movement in all directions. Start slowly, control your movements and remember to inhale and exhale deeply. Muscle fibers need oxygen to move and work.
- Raise your arms at your sides until they are parallel to the floor and twist forward in a large circle for 15 seconds, then reduce your circle of rotation (make the loop tighter) for the next 15 seconds. After resting for a few seconds, do it again with a round in the opposite direction.
- Raise your shoulders as high as you can, try to touch your shoulders to your ears, then let your shoulders drop slowly and completely relaxed. When your shoulders reach their highest position when lifted, hold for about five seconds and repeat ten times.
Part 2 of 2: Doing the Shoulder Stretch
Step 1. Start by stretching your chest muscles
These muscles are very tight and pull your shoulders forward.
Stand near a door, hold the door with your arms outstretched and parallel to the floor. Grasp the door frame and slowly lean forward, stretching your arms behind your shoulders and stretching your chest, upper arms and anterior deltoid muscles. Hold for 30 seconds, then switch to the other side. Repeat three to five times in succession
Step 2. Stretch your trapezius muscles by bending your neck to the side
The upper trapezius muscle is a large external muscle that extends from the top of your neck (and the base of your skull) to your shoulder blades and the tip of your shoulder. This muscle usually works when you lift your shoulder and is generally painful and stiff when you strain it. This muscle is one of the most frequently tensed muscle groups, making it extremely tight (sometimes causing headaches). Do this stretch for 10 to 15 seconds
Step 3. Stretch your rhomboid muscles
Find a pole or other sturdy object to hold on to. Relax your shoulders as you pull your body back, extend your arms to stretch your shoulder blades. Hold this position for 10 to 30 seconds.
The rhomboid muscles are located at the top of your back and connect your shoulder blades to the thoracic vertebrae - these muscles work to pull your shoulder blades together. This muscle generally feels pain due to poor posture (stooped) and sitting too long in front of a computer screen
Step 4. For a more difficult stretch, try a stretch that resembles scratching your back with a towel
This position is more complicated and requires flexibility. This position stretches the internal rotators at the front of the shoulder joint, the external rotators at the back of the shoulder joint, and the triceps muscles at the back of the upper hand. It's important to keep your neck and thoracic spine straight during the stretch. Do four sets of eight to 12 repetitions.
Take a small towel and bend one arm over your head, letting the end of the towel hang down behind your back. Then, bend your other hand behind your back pointing upwards to grab the hanging end of the towel. Pull the towel up and down while keeping the towel taut. Repeat three to five times in a row and change to the opposite position
Tips
- It's better to start slowly and increase the repetitions over time rather than doing a lot at once and risking injury.
- If you have scoliosis or problems with your thoracic spine, always seek advice from your doctor or therapist before starting any exercise.
- Make sure you remember to breathe when stretching. This helps open up the muscle fibers and also provides another focus for your mind besides the length of the stretch itself.
- If you stretch properly, you won't feel any pain the next day. Pain can occur if you stretch too much, which means you have to reduce the intensity of the stretch you are doing.
