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, 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?
Disclaimer
It
is possible to injure onself in any physical activity. Consult
your physician if in doubt about your physical condition
before embarking on a stretching program. The author of
howtostretch.com accepts no liability for any injuries sustained
while practicing any of the stretches described within.
