You searched for "stretching exercises shoulder"? We've picked out the best ones for you. These exercises release tension and improve your flexibility!
Already one in four people spends more than 9 hours a day sitting. This leads to massive problems in the neck, shoulders and back.
We are simply not made to sit so much.
But often, because of our work, we have no choice. And we all struggle with the same problem: tension.
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We move too little, sit uptight and put the wrong strain on our muscles. Our neck and shoulders really don't have it easy. The muscles harden and start to hurt.
What you can do about it? Stretching exercises for shoulder!
These are the best exercises for trained shoulders!
Stretching exercises shoulder: These are our top 10!
With these exercises you can stretch your shoulders and release tension. You'll also become more flexible and reduce the risk of injury.
By the way, stretching exercises for shoulders also help preventively. If you do them regularly, you will never have to struggle with tense shoulders.
1. shoulders circle
- Stand upright and shoulder width apart.
- Let your arms hang down loosely.
- Pull the shoulders to the ears and slowly circle them back.
- Repeat this 15 times.
- Now the same to the front.
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2. shoulders stretch on the wall
- Stand facing a wall.
- Place both palms against the wall.
- Let your upper body fall as far as possible.
- The arms remain stretched.
- Hold the position.
3. stretch pectoral muscle and shoulder
- Stand sideways against a wall.
- Angle the right arm and place the forearm and palm on the wall.
- The elbow and shoulder should be at the same height.
- Rotate to the left until you feel a slight tug.
- Hold the stretch for 30 seconds before switching sides.
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4. stretching exercises shoulder and triceps
- Stand upright and shoulder width apart.
- Stretch the right arm upward and angle the forearm behind the head.
- Put your left hand on the elbow of your right arm.
- Pull the right arm slightly towards the head.
- Now you should feel a stretch in the shoulder.
- Hold the stretch for 30 seconds and switch sides.
Attention: Don't hang your head and tense your stomach so that you don't fall into a hollow back.
5. stretch shoulder girdle
- Stand upright and shoulder width apart.
- Raise your left arm to the level of your shoulder.
- Place your right hand on your left elbow.
- Lightly pull the stretched arm towards you.
- You should feel a stretch in your left shoulder.
- Hold the stretch for 30 seconds and then switch sides.
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6. stretch burst muscle
- Clasp your hands behind your back.
- Pull the shoulder blades and elbows tightly together.
- Take a deep breath to strengthen the stretch.
- Hold the position.
7. stretching exercise for rotator cuff
- Take a theraband or a belt at hand.
- Grasp it with your right hand and let it hang down behind your head.
- The elbow points to the ceiling.
- Grasp the theraband or belt with your left hand.
- Pull the right arm down slightly and feel the stretch in the shoulder.
Tip: If you are very agile, try it without a theraband and grip with both hands to each other.
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8. stretching exercises shoulder: pull up arms in squat position
- Sit on your heels.
- Fold your fingers behind your back.
- Lean forward with your upper body and gently pull your arms up at the same time.
- Let your head hang forward.
- Take a deep breath and relax the neck.
- Hold the stretch and then straighten back up.
9. exercise to strengthen & loosen shoulders
- Lie down on your stomach.
- Place the tops of the feet and press them against the floor.
- Tighten your abdomen and buttocks.
- Lift your head and shoulders off the floor.
- The head remains in the extension of the spine and the gaze is directed downward.
- Raise your arms and stretch them forward alternately.
- While the right arm is stretched forward, the left is bent next to the waist.
- The hand is flexed.
- The upper body remains raised throughout the exercise.
- Do 10 repetitions per side.
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10. stretching exercises shoulder with bent arm
- Start in a shoulder-width stance.
- Raise your left arm until your fingertips are level with your shoulder.
- Place your right hand on your left elbow.
- Angle off the arm.
- The palms of your left hand rest only on your right shoulder.
- Pull the left elbow towards you as far as you can.
How often you should do the stretching exercises for shoulder
Only when we have pain, we tend to do masses of exercises. However, this does not lead to the goal. Because too much of a good thing is also bad again.
Success in stretching the shoulder muscles lies in the regularity. Optimally it is 2-3 times a week.
More frequent stretching sessions are only useful if you have severely limited mobility due to shortening.
Take your time with the stretching exercises. Allow about 5 minutes for each exercise. Also try to incorporate stretching exercises into your daily routine.
You don't even need to slip into your workout clothes. You can also do the exercises in the office.
Why you should stretch your shoulder
Our shoulder can be roughly divided into three muscle cords. The anterior, middle and posterior deltoids. And then there is the rotator cuff.
These muscles are used to different degrees in everyday life. We perform most movements in front of the body. The anterior deltoid is therefore subjected to more strain.
The different loads lead to unpleasant muscular tension and even shortening. These severely restrict the range of motion of your shoulder.
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By stretching your shoulders regularly, you can counteract this and improve your mobility.
In addition, blood flow to the shoulder muscle and adjacent connective tissue is also stimulated.
This allows a higher amount of oxygen, proteins and carbohydrates to reach your cells and muscles, ligaments, tendons and joints to regenerate better.
What helps against acute shoulder pain
To get rid of shoulder pain, stretching is good. To do this, perform the exercises very gently and slowly. Your muscles and fascia are already under great tension. Do not torture them even more.
What also helps very well is a fascia roller set. With it you can reach almost all trigger points that can tense.
Also would be good for cramps. It loosens the muscles. Just put a cherry stone pillow or apply a warming cream.
A massage therapist or physical therapist can also help you get rid of tension in your shoulders.
Absolutely wrong is not to move and hope that it will get better.
Our conclusion
Regular stretching of the shoulder can prevent tension and shortening. You won't have to deal with pain in the future.
Take 2-3 times a week to perform the stretching exercises for the shoulder. Especially if you sit a lot or have shortened muscles, you should focus on the stretching session.
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