Shoulder Stretching

Because the shoulder joint is complex, repetitive overhead movements such as those involved in housework, yard work, or sports can limit shoulder flexibility. However, a lack of movement can also lead to tight shoulders, making it essential to incorporate the right amount of shoulder-strengthening exercises to stay fit.

Stretching the shoulders can help alleviate daily pain and stiffness. This article lists shoulder stretching exercises you can perform comfortably at home. Also, explore how the ProStretch StretchRite and Shoulder Flex manufactured by Medi-Dyne can help you enhance these exercises.

Table of Contents:

• Understanding Shoulder Pain
• Shoulder Strengthening Exercises
• Shoulder Flexibility

 

Understanding Shoulder Pain

It's really important to understand shoulder pain because the shoulder joint is quite complex. It can easily get injured or inflamed from things like doing the same movements over and over again, sitting or standing with bad posture, or not staying active. It's key to address shoulder pain early on because it can really affect your ability to do everyday activities.

Stretching exercises play a crucial role in alleviating shoulder pain. Strengthening the muscles surrounding the joint can enhance shoulder flexibility, as well as boost blood flow to the impacted area. Stretching exercises assist in elongating tight muscles and tendons, decreasing stiffness, and improving the range of motion.

On the other hand, strengthening exercises helps to stabilize the shoulder joint. By regularly participating in targeted exercises, you can relieve existing pain, prevent future injuries, and sustain overall shoulder health.

Essential Shoulder Stretching Exercises You Can Do at Home

Shoulder Exercises

The following are some shoulder stretching techniques you can do at home:

• Shoulder/Chest Stretch
• General Shoulder Stretch
• Isolated Shoulder Stretch
• Shoulder Flexion Stretch
• Rotator Cuff Stretch
• Deltoid Stretch

Shoulder/Chest Stretch

1. Stand with your feet shoulder-width apart and hold a towel behind your back using both hands.
2. Slowly pull the towel upward with your back straight, lifting your hands as high as possible without bending your elbows.
3. Hold the stretch position for 20-30 seconds. Repeat 2-3 times.

Enhance stretch with StretchRite:

The StretchRite® is a non-elastic strap that helps improve shoulder flexibility and strength. It allows users to increase their range of motion in stages.

General Shoulder Stretch

1. Stand or sit with your back straight.
2. Extend the arm across your body at shoulder height.
3. With your opposite hand, press the arm closer to your chest.
4. Hold for 20-30 seconds, then switch arms.

Isolated Shoulder Stretch

1. Stand or sit with your back straight and arms at your sides.
2. Slowly raise one arm before you until it is parallel to the floor.
3. Hold for a few seconds, then slowly lower it back down.
4. Repeat ten times on each side.

Enhance stretch with StretchRite:

Hold the StretchRite with both hands, adding resistance as you lift your arm. This position will help strengthen the shoulder muscles while improving flexibility.

1. Lift both arms over your head, holding one end of the StretchRite in either hand.
2. For an isolated shoulder stretch on your right shoulder, move left arms towards end of the handles on left side and slowly pull downwards, keeping a an erect posture (do not lean towards left side).
3. For a proper stretch on your left shoulder, move right hand towards the end of the strap and slowly pull down.
4. Keep each stretch for at least 15 second on each side.

Shoulder Flexion Stretch

1. Stand facing a wall.
2. Slide your fingers up the wall with one arm until you experience a stretch.
3. Hold the stretch position for 30 seconds.
4. Return to the starting position.
5. Switch arms and repeat.

Rotator Cuff Stretch

1. Stand or sit with your back straight.
2. Hold a light resistance band or towel in both hands behind your back. Then, with one hand holding it at the lower back and the other above the shoulder.
3. Gently pull with the top hand, stretching the shoulder of the lower hand.
4. Hold for 20-30 seconds, then switch sides.

Enhance stretch with Shoulder Flex:

TheShoulder Flex's design allows the user to apply leverage to the shoulder in various positions to create extensions of multiple muscles. Shoulder Flex can help you regain and improve shoulder and rotator cuff muscles flexibility.

Deltoid Stretch

1. Stand or sit with your back straight.
2. Extend the arm across your body at shoulder height.
3. Gently pull the arm towards you with your opposite hand, feeling the stretch in the deltoid muscle.
4. Hold for 20-30 seconds, then switch arms.

Enhance stretch with StretchRite:

The StretchRite provides adjustable resistance, allowing for a deeper and more controlled stretch of the deltoid muscle.

1. Fasten one of the end of the Stretchrite on the top of the door.
2. Pull StretchRote over the left shoulder and reach the right arm over to the left shoulder to feel a deep right deltoid stretch.
3. For a deeper stretch, slightly lean your head towards the left.
4. Hold the stretch for about 15-20 seconds.
5. Repeat with the other arm, slightly tilting the head to the other side.

 

Shoulder Flexibility

Participating in these shoulder strengthening exercises can help you to gain the best results in shoulder flexibility. Flexible shoulders allow you to participate in daily activities without feeling pain or discomfort. Some studies have shown that more flexibility may also linked to a low risk of cardiovascular diseases.

 

Conclusion

Incorporating these stretches into your stretching daily routine can help alleviate pain, improve flexibility, and maintain shoulder health. The StretchRite and Shoulder Flex tools by Medi-Dyne offer enhanced resistance and support, making these exercises even more effective. Start including these stretches in your routine to keep your shoulders strong and flexible.

PLEASE NOTE: The information on this website and article is for information only and should not be used as a substitute for consulting your doctor. Consult your doctor for proper diagnosis and rehabilitation.