Shoulder Stretches | Shoulder Stretching Exercises to Increase Mobility

Why you need to do shoulder stretches regularly

-Athletes need mobile, flexible shoulders for maximum performance.

-Weight trainers need warmed up, flexible shoulder for proper lifts like overhead press and bench press.

-Frozen shoulder restricts shoulder joint mobility and stretching should be used in addition to rotator cuff exercises.
 

In this article you will find 3 excellent shoulder stretches to improve shoulder mobility.
 

Stretch 1 - Anterior Shoulder stretch

1. Stand relaxed and bring your arm {say right} across your back, elbow bent and grasp it with your right hand at wrist level.

2. Take a deep breathe in and as you exhale gently pull/stretch your right arm with the left arm, feeling a good stretch in your right shoulder muscles anteriorly.

3. As you continue to stretch, your right arm will straighten. You can increase the stretch by gently pulling your right arm when you exhale.

Follow the rep rule or breathe rule as discussed in the stretching exercises section.

Stretch 2 - Medial Shoulder stretch

1. Stand relaxed and bring your arm {say right} across your back, elbow straight and grasp it with your right hand at wrist level.

2. Gently pull the right arm towards the ground, working to move it across the midline.

3. Continue to stretch, increasing the pull with every breathe out.

Follow the rep rule or breathe rule as discussed in the stretching exercises section.

Stretch 3 - Posterior Shoulder stretch

1. Stand relaxed and bring your arm {say right} across your chest in front of you with elbow straight.

2. You can grasp the stretching arm with the non-stretching arm either at the triceps level above the elbow or place the stretching arm in the elbow fossa.

3. Continue to bring the stretching arm across your chest, gently pulling with the non-stretching arm.

Increase the stretch with every breathe out and go on for 6-15 breathes or until it feel uncomfortable.

How to use stretching in weight training workouts

• When working out the shoulder muscles, its best to do shoulder stretching in between exercise sets.
   
• If you are recuperating from injury like frozen shoulder, then you can do these stretches anytime after you consult your physician.
   
• Sport specific stretching should be done before and after the sport you are involved in.

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