Shoulder Stretching Exercises

Stretching exercises for shoulders are commonly recommended by medical practitioners to relieve a number of shoulder problems. Such exercises usually target some particular muscle groups so as to relieve the discomfort. In case of mild to moderate uneasiness, you may be prescribed to perform the shoulder stretching exercises at home. But if the shoulder pain and other such discomfort is severe, you may be required to perform stretching exercises under the supervision of a physical therapist.

Stretching Exercises for Shoulders

Exercise 1
Stand or sit on a chair. Keep your back straight yet relaxed. Keep the arms vertical and close to your trunk. Allow the shoulders to relax. Swing your arm in back and forth motion. Follow it by side to side movements. Then, move your arms in small circles in each direction in between the suggested motions. Make sure that you don't feel uncomfortable while doing the given movements. In case you do, stop doing it. Do not increase the diameter of movement more than 18-25 inches.

Perform this shoulder stretching exercise, called weight pendulum exercise, for a count of 5 for 3-4 days. From the fifth day onwards, do this exercise with 1-2 pounds dumbbell in each of your arms. When you feel comfortable doing all the movements, you can increase the weight. This exercise stretches the space housing the tendons and brings down pressure on the tendons.

Exercise 2
Stand erect with shoulders at the back and in a relaxed state. Place your palms behind your lower back. If you feel discomfort while doing this, you may hold a towel to meet the purpose. Move up your hands keeping your elbows straight and unlocked. Try to maintain an upright posture. Extend your hands only to the point till where you feel ease and comfort. Do not lift beyond it. Stretch your shoulders for 15-20 seconds. Come back to the original position, wait for a second, and then again perform the given exercise. A count of 10 is sufficient in the beginning. This exercise is called anterior shoulder stretch. It stretches the front of the shoulder and the chest.

Exercise 3
Stand straight with the feet kept at shoulder-width apart. Slightly bend the knees. Extend your left arm forward with the palm facing towards you. Do not lock your elbow while you are in the suggested posture. Reach across your torso with the right arm to grasp the left one above the elbow. Do it gently by pressing the right palm to the side of your left arm. Use your right arm to press your left arm across your trunk. Keep pressing till you feel a stretch in the shoulders. Stay in this posture for about 30 seconds. Come back to the original position and repeat the entire movements on the right arm. This exercise is called posterior shoulder stretch.

Exercise 4
Stand upright on the floor with your feet kept at shoulder-width and the knees slightly bent. Place your palms on your hips. Move your elbows to the front towards one another. Keep doing it until you feel a stretch. Hold the stretched posture for a half minute. Make sure that you keep your hands stationary throughout the given movements. Release and repeat the exercise to a count of 5. This is one of the excellent frozen shoulder stretching exercise.

Exercise 5
Either sit on a chair or stand on the floor. Clasp your hands straight up over your head. The palms should face the ceiling. Holding the suggested posture, gently lower your body to the left side. Keep lowering down gently till you feel a stretch down your right side. Stay in this posture for about 5 seconds. Come back to the starting position, and then repeat all the movements by alternating the sides. This exercise is known as side stretch.

All the above mentioned shoulder stretching exercises are quite safe and easy-to-perform. However, to rule out the possibility of any sort of complication, you should take your doctor's agreement prior to performing them on a regular basis. Follow a balanced diet to enhance the effect of these stretching exercises for shoulder pain and other discomforts.