How to Stretch the Shoulders
How to Stretch the Shoulders
By Dr. Daniel Rocha DN LMT CPT CNS
Shoulder abduction and adduction exercises work the muscles at the back of your shoulder and your upper back.
Crossover arm stretch:
Relax your shoulders. Hold your upper arm with the opposite hand. Pull your arm across your chest until you feel a stretch. Hold the stretch for 30 seconds. Return to the starting position.
Shoulder flexion stretch:
Stand facing a wall. Slowly walk your fingers up the wall until you feel a stretch. Hold the stretch for 30 seconds. Return to the starting position.
Sleeper stretch:
Lie on your injured side on a firm, flat surface. Bend the elbow of your injured arm 90[degrees] with your hand facing up. Use your arm that is not injured to slowly push your injured arm down. Stop when you feel a stretch at the back of your injured shoulder. Hold the stretch for 30 seconds. Slowly return to the starting position.
Shoulder abduction:
Stand and hold a weight in your hand with your palm facing your body. Slowly raise your arm to the side with your thumb pointing up. Then raise your arm over your head as far as you can without pain. Hold this position for as long as directed.
Do not raise your arm over your head unless your healthcare provider says it is okay.
Shoulder adduction:
Lie on your back on a firm surface. Extend your arm out to a "T." Bend your elbow so your forearm in the air. Hold a weight in your hand. Slowly raise your arm toward the ceiling and straighten your elbow. Hold this position for as long as directed. Slowly return to the starting position.
Shoulder abduction:
Wrap the exercise band around a heavy, stable object near your foot. Grab the band with the hand of your injured shoulder. Keep your arm straight. Slowly raise your arm to the side with your thumb pointing up. Then, slowly pull the band over your head as far as you can without pain.
Shoulder adduction:
Wrap the exercise band around a heavy, stable object. Stand and face away from where the band is anchored. Hold each end of the band in both hands with your elbows bent. Your elbows should not be behind your body. Keep your arms parallel to the floor and slowly straighten your elbows. Hold this position for as long as directed. Slowly return to the starting position.
Let’s get you booked for a shoulder evaluation today!