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Shoulder Stretches


Shoulder stretches help to relieve a lot of built up tension that accumlates over the day. The shoulders need to be released as they are another muscle that play an important role in your posture.

The anterior (front muscle) of the shoulder certainly takes a lot of the heat and is another muscle that can be over-trained with regular exercisers.

We will go through a couple of exercises for the shoulder, concentrating on both the front and back. (anterior & posterior)
Static/Active Shoulder Stretches


Standing Arm Pull: - Anterior Deltiod (front of shoulder)
  • Standing Tall grip your left arm with your right hand behind your back, hold tightly
  • Take a deep breathe in through your nose
  • Roll the shoulders back, slightly arch your back and pull your hands towards the floor
  • Breathing out the entire time... (begin breathing out through your mouth as you roll the shoulders back - continue through the stretch)
  • Do your best to keep your feet planted on the floor
  • Hold the stretch for 15-20 seconds
  • Switch the hand grip and repeat
 
Advancements:
  • As you become more flexible, as you pull your arms towards the floor also attempt to pull the arms further away from your body.
You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.



Standing Arm Cross-Over: Posterior Deltiod (Rear of shoulder)
  • Standing Tall with your back straight, cross your left arm over your body, at the same level as your left shoulder, have it straight.
  • Place your Left hand on your elbow and take a deep breath
  • As you breathe out Pull your straight right arm closer to your body by using your left arm
  • Hold here for 20 seconds
  • Repeat for the other side

There are no Advancements for this stretch...





PNF Shoulder Stretches


Many small muscle make up the shoulder joint, when stretching the mucle using a PNF movement it is crucially important that you work within your Pain Free Zone.


This is PNF Hold Relax:

This stretch will require someone to help you to be performed correctly.
  1. Standing Tall grip your left arm with your right hand behind your back, hold tightly
  2. Take a deep breathe in through your nose
  3. Roll the shoulders back, slightly arch your back and pull your hands towards the floor
  4. As you reach the comfortable point where you feel the stretch have your partner hold your hands
  5. It is your job to GENTLY pull your hands towards your body
  6. THIS IS A VERY DELICATE STRETCH
  7. Ensure you are working in the Pain free Zone 110% 
  8. Contract the front of your shoulders and hold for 15 seconds
  9. Release and now your partner will be able to pull your arms back a little further to your new found extra Range of Motion
  10. There is no need to repeat...


PNF Contract Relax with Agonist Contract...
  1. Follow steps 1-8 as in the Hold Relax PNF Stretch
  2. As you release this stretch contract the rear deltoid (back of the shoulder) hold this contraction for 3-4 seconds
  3. Have your partner help you to achieve the new Range of Motion

This is especially important during this shoulder stretch that you work within your Pain Free Zone. If you have any previous shoulder problems and are still feeling pain, especially in the acromion process then this stretch is not recommended for you... Please consult your physician

You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.













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