Shoulder Stretches To Give You Fast Relief From Pain And Tension!

Shoulder Stretches Save Your Neck

Our amazing human spine is designed to bear the weight of our large skull and spreads the weight at the top of this column with great efficiency. The bones and muscles of the shoulder girdle play a great role here. But if we sit for long periods, while driving or working on the computer, the muscles can become strained and tight from sitting still. This can affect the neck and can sometimes trigger headaches.

I know when I had a serious neck injury as a result of overtraining and then sitting for long hours in front of the computer I found shoulder stretches one of the most important supports in my recovery and I continue them religiously to keep my neck and shoulders happy.

After my initial injury it took me a year to get better. A little prevention may save you a whole lot of hassle. Here goes then for shoulder stretches to increase flexibility and help prevent injury.

Behind The Back Hand Clasp

Expect to - Increase flexibility in the upper back and shoulders

1. Raise your right arm straight above your head
2. Bend it at the elbow so your right palm touches the back of your right shoulder
3. Grasp your right elbow with your left hand
4. Keeping you head straight (in line with your neck) pull your elbow toward your head
5. This should move your palm of your right hand toward your spine
6. Bend your left arm behind your back in half Nelson as shown
7. Lock your fingers together and with the upper arm pull up
Continuing with that hold, attempt to pull the upper arm down with the lower arm.
Repeat with left arm. You may find one side noticeably tighter than the other, that's quite common. Repeat each side 10 times.
Use a belt or towel to grab if you cannot link your hands together.

Cross In Front Shoulder Stretch

Expect to - Increase flexibility in the side of the arm and shoulders

You can perform this simple stretch standing or seated
1. Extend your right arm across your body at shoulder height, keeping your elbow straight, with your right hand extended past your left shoulder.
2. Pass your left hand under your right arm, until your right arm, just above the elbow is nestled in the crook of your left arm's elbow.
3. Now, keeping your right arm straight, bend your left arm up with the palm of your left hand facing you.
This action will pull your right arm towards your chest and you will feel a stretch in your right shoulder area.
4. Hold for 30 seconds and gradually increase the stretch by pulling up with your left forearm against your right arm as you feel your right shoulder relaxing into the stretch.
5. Repeat to the other side and do 5 to 10 repetitions alternating each side.

Shoulder Dislocates

Expect to - Increase your shoulder flexibility and remove tightness from your shoulders

1. Stand erect, feet shoulder width apart. Hold a staff, broomstick, or towel in front of you, using a wide grip with your arms straight
2. Keeping your arms straight, from your shoulders, with a light grip, raise the staff above your head
3. Continue rotating your shoulder joints, keeping your arms straight, arching the staff (broomstick or towel) behind you until it rests against your lower back
4. Now, keeping your arms straight, rotate your arms back up over your head and back to your front and the starting position.
Repeat 10 to 20 times performing each repetition at a slow to moderate pace.
As you become more flexible in your shoulders you can begin to narrow your hand grip along the staff