Shoulder Stretching
1) Executive Stretch
A.
B.
C.
D.
E.
F.
while sitting, lock hands behind head
bring elbows back as far as possible
inhale deeply while leaning back and stretching
hold for 20 seconds
exhale and relax
repeat 1 time
2) Shoulder Shrug
A. slowly bring shoulders up to the ears and hold for approx 3 seconds
B. rotate shoulders back and down
C. repeat 10 times
3) Shoulder Rolls
Roll the shoulders down and back, starting with
small circles and working up to larger circles. Do
10 circles backwards and then repeat forward
circles.
5) Broom Stick
Preparation
Grasp end of pole to side of head with other end of pole behind arm. Bring elbow forward slightly
and bend wrist back. Reach around body with opposite arm and grasp lower end of pole. Place
pole in middle of the back side of the upper arm. Position elbow at height of shoulder.
Execution
Pull lower end of pole forward so shoulder is externally rotated.. Hold stretch. Repeat with
opposite arm.
6) Shoulder Stretches
Shoulders can be stretched in several ways. Here are some stretches that can be done standing or sitting at a
desk. This first exercise stretches the posterior deltoid muscle, as well as the triceps muscle. First, bring
right hand to left shoulder, with elbow elevated, as in picture on left below. Then, using your left palm,
press into the right elbow, stretching the shoulder, as in the picture on the right. Hold for a few moments.
Repeat with the arms in the opposite positions.
Our next shoulder stretch involves the muscles under the arm. First, bring your arm over your head, as in
the picture on left. Then, gently hold your elevated elbow with the opposite hand, and pull towards the
opposite side. As in the picture on right. Hold for a few moments, and then repeat on other side.
Below is a stretch to open up the front of both shoulders at once. First, interlock your fingers behind your
back, with your elbows bent. Your neck should be straight and relaxed. This is shown in the picture on left.
Then, gently straighten your elbows and stretch in front of your shoulders. Do not get out of this position
quickly. Hold for a few moments. This posture helps to undo the shoulder forward slumping position
people get over time, due to job, stress, poor posture, etc. Note the chin is tucked, not jutting. Contrast the
position of the fronts of the shoulders in both photos.
Here's a great exercise to relax the shoulders. Start with the shoulders down, as in the picture on the left.
Then bring the shoulders up towards the ears, as in the photo in the middle.. Hold this posture for a count of
three, then drop the shoulders straight down, by letting go of the tension that you held the shoulders with in
the first picture. Ahh, doesn't that feel good?
stretches for golf, golf stretching, Tiger Woods stretches, running stretches, stretches for running, martial
arts stretching, karate stretches, kung fu stretches, swimming, shoulders tightness from swimming, stretches
for martial arts, carpel tunnel stretches, pain prevention thru stretching, yoga, pilates, back stretches,
eliminate back pain by stretching, back pain, neck pain, ergonomic, tight muscles, sore muscles, tight
tendons, pain in tendons, tight legs, tight back, chiropractic, physical therapy, core muscles, snowboarding,
stretches for snowboarding, skiing, stretching for skiing, soccer stretches, vollyball stretches, baseball,
tennis stretches, stretching for tennis, skateboarding, stretches for skateboarding
stretches for golf, golf stretching, Tiger Woods stretches, running stretches, stretches for running, martial
arts stretching, karate stretches, kung fu stretches, swimming, shoulders tightness from swimming, stretches
for martial arts, carpel tunnel stretches, pain prevention thru stretching, yoga, pilates, back stretches,
eliminate back pain by stretching, back pain, neck pain, ergonomic, tight muscles, sore muscles, tight
tendons, pain in tendons, tight legs, tight back, chiropractic, physical therapy, core muscles.
7) Stretching
Instructions on how to do the
following stretches are
indicated below all #7
pictures.
The Director
Arm Pull Sitting
Arm Pull Standing
Torso Releaser
Carpet Gazer
Rainbow
Zipper
Crawling Vine
Victory Shake
Over Head
Back Scratch
Over the Shoulder`
Shoulder Holder
Reach for the Sky
Strengthening
Butterfly
I Dunno
The Bouncer
Self Massage
Shoulder Massage I Shoulder Massage II
Shoulder Massage
III
The Director: Sit in neutral position. Interlace both of your hands behind your head,
keeping your elbows pointing forwards. Inhale. Exhale and slowly press your elbows
back until your feel a slight stretch in your chest and shoulder area. Hold for ten seconds,
continuing to breathe. Release your elbows and let them glide back to the starting
position. Repeat five times.
Arm Pull Sitting: Sit in neutral position. Interlace your fingers behind your back, palms
facing your back. Inhale. Exhale and slowly straighten your elbows, turning your elbows
inwards. Inhale. Exhale and lift your sternum (breastbone) slightly towards the ceiling.
Hold for fifteen seconds, continuing to breathe. Repeat.
Arm Pull Standing: Stand in neutral position. Clasp your hands behind you, interlocking
your fingers. Inhale. Exhale and pull your hands down slowly, letting your shoulders
rotate out slightly. Inhale. Exhale and lift your sternum (breastbone) slightly towards the
ceiling. Hold for five seconds, continuing to breathe. Release your hands slowly and
return to neutral. Repeat five times.
Torso Releaser: Stand in neutral position. Place your hands just above the back of your
hips, elbows pointing back. Inhale. Exhale and gently extend your sternum (breastbone)
towards the ceiling. Let your head follow gently. Hold for fifteen seconds, continuing to
breathe. Repeat.
Carpet Gazer: Stand in neutral position with your feet a little wider than normal. Clasp
your hands behind your back, interlocking your fingers. Inhale. Exhale and slowly bend
forward, bringing your arms with you. Let gravity pull you as far as possible. You may
also feel a hamstring stretch as well as a shoulder and back stretch. Hold for fifteen
seconds, continuing to breathe. Lower your arms and slowly roll up through your spine,
bringing your head up last.
Rainbow: Stand in neutral position with your feet slightly wider than shoulder width
apart. Raise your right arm over your head. Inhale. Exhale and bend over your left side,
sliding your left hand towards your knee in order to support you. Release your neck
muscles. Hold for fifteen seconds, continuing to breathe. Repeat with your left arm.
Zipper: Sit in neutral position. Bring both hands behind your back at waist level, palms
facing your back. Inhale. Exhale and, with your right hand, slowly bring your left hand
up your spine until you feel a stretch in your shoulder. Hold for ten seconds, continuing
to breathe. Slowly lower both hands. Repeat five times. Repeat five times with your right
hand, assisting with your left hand.
Crawling Vine: Sit in neutral position. Cross your right elbow over your left elbow and
twist your arms together until your palms almost touch. Inhale. Exhale. Hold for fifteen
seconds, continuing to breathe. Slowly uncross your arms and relax them by your sides.
Repeat crossing your left elbow over your right elbow.
Victory Shake: Sit in neutral position. Clasp your right hand in your left hand. Inhale.
Exhale and gently pull your right hand across your chest towards your left shoulder. Try
to keep your torso facing forwards. Hold for fifteen seconds, continuing to breathe.
Repeat with your left hand.
Overhead: Sit in neutral position. Interlace your fingers. Inhale. Exhale and turn your
palms toward the ceiling, lifting them over your head and gently straightening your
elbows. Hold for fifteen seconds, continuing to breathe. Lower your hands back down to
your lap. Repeat.
Back Scratch: Sit in neutral position. Point your right elbow toward the ceiling and grasp
your right elbow with your left hand. Inhale. Exhale and gently pull your right elbow
behind your head, bending your torso slightly to the left. Hold for fifteen seconds,
continuing to breathe. Lengthen your spine and recover back to neutral. Lower your arms.
Repeat with your left elbow, assisting with your right hand.
Over the Shoulder: Sit in neutral position. Grasp your right elbow with your left hand in
front of your chest. Inhale. Exhale and pull your right elbow over your left shoulder until
you feel a slight stretch. Inhale. Exhale and slowly turn your head over your left shoulder.
Hold for fifteen seconds, continuing to breathe. Relax and return to neutral. Repeat with
your left elbow, assisting with your right hand.
Shoulder Holder: Sit in neutral position. Grasp your right wrist with your left hand
behind your back at waist level. Inhale. Exhale and slowly pull your right arm down and
across your back. Tilt your head to the left. Hold for fifteen seconds, continuing to
breathe. Repeat with your left arm, assisting with your right hand.
Reach for the Sky: Sit in neutral position forward in your seat. Extend your right arm
above your head, pointing straight upwards. Extend your left arm down towards the floor.
Inhale. Exhale and slowly extend both arms as far as possible in either direction. Hold for
fifteen seconds, continuing to breathe. Repeat with your left arm extending up and your
right arm extending down.
Butterfly: Sit in neutral position. Inhale. Exhale and glide your shoulder blades towards
one another, keeping your shoulders as relaxed as possible. Hold for five seconds,
continuing to breathe. Hold for five seconds. Repeat five times.
I Dunno: Sit in neutral position with arms hanging at your sides. Inhale. Exhale and
shrug your shoulders up. Hold for five seconds, continuing to breathe. Lower your
shoulders and relax. Repeat five times.
The Bouncer: Sit in neutral position. Cross your arms over your chest. Lift your elbows
up to shoulder level and keep your arms crossed. Inhale. Exhale and gently pull your
arms back, letting your shoulder blades glide together. Hold for five seconds, continuing
to breathe. Repeat five times.
Shoulder Massage I: Sit in neutral position. Place your hands on your shoulders at the
base of your neck. Inhale. Exhale and massage your shoulders with your fingertips,
moving along the crest of your shoulder girdle. When you reach the edge of the bony
mass of your shoulder girdle, stop and return to the base of your neck. Repeat, continuing
to breathe.
Shoulder Massage II: Sit in neutral position. Place your left hand on the outside of your
right shoulder joint, where your arm meets your back. Inhale. Exhale. Using your
fingertips, massage the joint. Pay special attention to areas that are tight or sore. Your
right side may be especially tight or sore because of using a mouse. Repeat, massaging
your left shoulder joint with your right hand.
Shoulder Massage III: Sit in neutral position. Cross your arms and place each palm on
the opposite shoulder. Inhale. Exhale. Using your fingers and palms, massage the outer
muscles of your shoulders and upper arms, moving down your upper arms towards your
elbows. When you reach your elbows, move back up to your shoulders and start again.
Upper Body Stretches
8) Neck / Trap Stretch
This stretch should be performed any time you are working with
your shoulders or traps. It stretches the traps and side of the
neck. Take one arm and hang it by your side, then twist so the
palm is facing out, away from your body. With the other, grasp
your head and pull your ear towards your shoulder. Do this
slowly and gently and stop when you start to feel discomfort.
Repeat with the other side.
9) Anterior Shoulder Stretch
This stretch will mainly affect the front of the shoulder, or
deltoid. Place one arm across the front of your body. With the
opposite hand, grasp your elbow. Now, pull your arm across
your body without twisting your torso. You should feel the
tension in the front of your shoulder, and possibly in the chest
area.
10) Posterior Shoulder Stretch
This stretch is best done with a towel, rope, or other item that you can
grasp and pull. For this example, we'll use a towel. Take one arm and
dangle the towel over your back. Reaching behind you, grasp the other
end of the towel with your opposite hand. Now, pull the towel upwards as
if you were trying to touch the back of your neck with the lower hand.
11) Triceps Stretch
For this stretch, you will also use a towel. Take one arm and dangle the
towel over your back. Reach behind yourself with the other arm and grab the lower
end. This time, instead of pulling up, pull down with the towel. Try to keep your
upper arm perpendicular to the ground and parallel with your torso, and pull down
and back so you feel the stretch in your triceps (the back of your upper arm).
12) Chest Complex
The chest complex involves several stretches for the chest. The
first stretch involves standing next to a wall or frame. Extend
one arm and bend at the elbow, so that your arm forms a right
angle (upper arm is parallel to the ground, and upper arm is
sticking straight up). Place your forearm against the wall or
frame. Now, twist away from the wall with a special emphasis
on pushing your chest through the turn, so that you feel the
stretch in your chest.
For the next stretch, you step away from the wall so that
instead of your forearm, only your hand is on the wall. The
arm still forms a right angle, but this time it is dropped so that
your hand and shoulder are at the same level, with your elbow
beneath. You'll make the same twist,
pushing your chest into the turn, to
stretch the chest in the new position.
The third and final variation for stretching the chest involves
stepping further from the wall and extending your arm
straight, so that the entire arm is parallel to the ground.
Again, twist into the stretch and feel the tension on your chest.
13) Back Pair
The back is stretched in two planes because it can function in both the
vertical and horizontal plane. I prefer a unilateral stretch from the vertical,
by simply hanging with one arm - don't support yourself with your legs, but
let your arm that is hanging extend to stretch the lat (the part of your back
that extends under your armpit) muscle.
For the horizontal (rowing) plane, I use a bilateral
stretch. Simply grasp a bar or pole, then bend down
and sink back so that both sides are stretched as if
you were at the extended portion of a cable row.