Shoulder Stretches
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Regular stretching not only keeps you safe from injuries but also helps to increase your range of motion and improve your posture. Having stiff or tight shoulders can lead to discomfort and may limit your range of motion. Shoulder stretches can help ease shoulder and neck tightness, soreness, and tension in the muscles. Try the stretches below not only to relieve shoulder tension but also to prevent future discomfort.
**A safety reminder. Stop if you feel any pain. Discomfort is normal, but sharp pain is not. If you experience sharp pain, stop right away and check with your doctor or physiotherapist. If you have a history of surgery, injury, or a lot of pain in any of the joints or muscles being used, check with your doctor before trying these stretches.
1. Shoulder Rolls. Shoulder rolls can improve the mobility and assist release stored tension and stress in the shoulders.
Stand with feet hip-width apart and arms hanging by your sides. Lift your shoulders toward your ears, move them back squeezing your shoulder blades together, then drop your shoulders back down. Next, move your shoulders forward in the same circular motion to stretch the back of your shoulders.
2. Cross-body Shoulder Stretch. This stretch is great for improving your posture and for tension relief in the back of the shoulders.
Bring your left arm across your body and hold your left elbow using your right hand. Hold this position for 30 seconds, then switch arms and repeat on the other side.
3. Arm Circles. This movement is great for releasing tension around the shoulder and helping with mobility around the joint.
Stand with your feet should-width apart and extend your arms out to the side with your hands facing down. Move your arms forwards in a circle 10 times, then move them backwards 10 times.
4. Shoulder Stretch with Towel. This movement helps with shoulder mobility and improves posture.
Roll up a towel and with the hand you are not going to stretch, put it up and behind you. Then grab the other end with the hand you want to stretch put it down behind you. Slowly pull the towel upward with your top hand and then back down. Repeat this a few times then switch hands.
5. Overhead Triceps Stretch. Tricep muscles are used to stabilize the shoulder and support elbow extension.
Lift your right hand to the ceiling, then bend it at the elbow to bring it backwards with your hand at the center of your back. Use your left hand to gently push your right elbow towards the centre. Hold this for a few seconds, then switch arms and repeat this on the other side.
Repeat these stretches a few times a week to help improve your shoulder mobility.
Written By: Cynthia Nakabiri, Health Promotion Coordinator
