How to stretch the shoulders?
The following group of exercises focus on stretching the shoulders. They are very useful if you have a dislocation, shock syndrome, shoulder tendinitis or bursitis (inflammation of the soft tissues around the muscles and bones) or frozen shoulder.
1- Parallel Shoulder and Arm Stretch:
Technique: In vertical position, place the arm attached to your body. Keep the arm parallel to the ground, pulling the elbow towards the opposite shoulder. During the exercise, the arm should be straight and parallel to the ground.
2- Shoulder Stretch with Bent Arm:
Technique: In vertical position, with the arm attached to the body, bend the arm to 90 degrees (in L), pulling the elbow towards the opposite shoulder. Keep your arm parallel to the ground while doing the exercise.
3- Stretching of Shoulders in “Wrap”:
Technique: Erect, wrap your arms around your shoulders as if you hugged. Pull the shoulders back (but do not pull too fast). Facilitate stretching by slowly pulling the shoulders back.
4- Cross Stretching:
Technique: With knees slightly bent. Cross the arms (one over the other) and grab the back of the knees. Stand up slowly until you feel tension in the upper back and shoulders. The shoulders should be level to the ground. Avoid turning to one side while doing the stretch.
5- Shoulder Stretching Touching Back:
Technique: Keep the spine extended, with the shoulder blades down. Place one hand behind your back and try to reach your shoulder blades (middle). You will notice that the rotator muscles in the shoulder tighten while you stretch, so do it very slowly and with caution.