It’s this mobility that enables us to perform powerful athletic motions in multiple directions. For instance, when a baseball pitcher throws, his arm can rotate around the shoulder at around 8500 degrees per second. If you want to increase your shoulder range-of-motion, incorporate these exercises into your warm-up and cool-down routine. Static vs. By using dumbbells, your shoulders have to stabilize through the entire motion, which helps engage the rotator cuff. Pull your shoulder back and slowly lower your hand towards your feet as far down as you can without lifting your shoulder off of the ground. The posterior rotator cuff can get tight with excessive use and poor posture. If you look at the anatomy of the shoulder joint, you might notice that it kind of looks like a golf ball on a tee. Here are three great stretches to increase the flexibility of these muscles and improve your shoulder range-of-motion: Instructions: They key is to feel it in the back of the shoulder. After ensuring proper movement, add resistance via gravity or light cables. When most people think of shoulder flexibility, they typically focus solely on the glenohumeral joint (the ball-and-socket joint where your arm bone connects to your shoulder bone). Lie on your back with your elbow raised at shoulder height. — Select a Chapter —Chapter 1: Intro to StretchingChapter 2: Abdominal StretchesChapter 3: Adductor StretchesChapter 4: Bicep StretchChapter 5: Calf StretchesChapter 6: Chest StretchesChapter 7: Forearm StretchesChapter 8: Glute StretchesChapter 9: Hamstring StretchesChapter 10: Back StretchesChapter 11: Neck StretchesChapter 12: Quadriceps & Hip Flexor StretchingChapter 13: Shoulder StretchesChapter 14: Tricep StretchesChapter 15: Myofascial Release. Breathe deeply and hold the stretch 3 x 30 seconds. Your hand position can vary, but I prefer to perform this in the high row position, with full external rotation of my hand (to bias the rotator cuff). What Should My Heart Rate Be While Working Out? Assisting the shoulder flexibility stretch with the arm across the chest you can use the other arm to pull the arm being stretched inwards. Adding Together Hip and Shoulder Flexibility Stretches. Lie on your back on either the floor or a foam roller, knees bent and head supported, arms by your side, palms up. Squeeze your shoulder blades together and use your other hand to push your arm in towards you, until you feel a stretch in the back of your shoulder. Subscribe to our newsletter to get your free copy of our stretching guide and get notifications when we make a new post to help you reach your fitness goals. Proper shoulder range is critical not only to creating powerful athletic movements, but also to help prevent common injuries such as impingement. A well-designed, proper warm-up can help you achieve (and maintain) optimal flexibility. … Instructions: Only go through the full motion if it’s pain-free. Stand with your back flat against a wall (tuck your butt/tailbone underneath you to flatten lower back gap). How Much Sugar Should You Eat? In addition, forward head posture pulls on your rhomboids and your levator scapula. Focus On Shoulder Flexibility To Increase Power. Return to the center and raise the arm up and back to open your chest. “Pull the shoulder blades forward to produce stress on the shoulder.” Feel your scapula pull down your back and away from the ears. Instructions: Not only will this exercise strengthen your rotator cuff, you’ll reinforce proper movement with trunk rotation and scapular retraction. An alternative is to push the arm outwards. Repeat 10 times. Make sure to securely pack your shoulder down so that it doesn’t roll up towards your ear. Lightly push your hand down and hold. You may use a light weight to stretch instead. Apply gentle pressure to your forearm until a gentle stretch is felt in your shoulder. They help provide stability to a joint that produces a large amount of movement. Fitness Professional’s Handbook (5th ed.). Combined with the coordinated turning and rotation of your body, your arm can then whip around and launch itself forward to throw the ball at high speeds. This can limit your ability to fully raise your arms above your head. You should NOT feel this in the front of your shoulder joint, but instead along your chest muscles. Have any lingering questions on how to get more flexible in your shoulders? It is important to be gentle with your joint when performing these shoulder stretches. Instead of a long hold, you can also do slow, controlled movements with a short pause at the top. You can try lifting the elbows and or tilting the arms to one side and then the other. A post shared by Aerialist Vanessa Barthelmes (@jadorevanessa) on Jul 3, 2020 at 2:19pm PDT. (2015, Mar 29). For instance, try throwing a ball as far as you can without moving or turning your trunk. Baltimore, MD: Lippincott Williams & Wilkins. Exercise and proper diet are necessary, Top 7 Exercises To Increase Shoulder Flexibility. Keep your chin tucked, back straight, and shoulders back. There are two primary types of stretching (static and dynamic), and both can help increase flexibility (a muscle’s ability to stretch) and mobility (the degree to which you can move a joint through a complete range of motion).But in order to maximize those benefits, you need to do the right kind of stretch at the right time. By performing several easy stretching exercises, you can improve the overall flexibility in your shoulders. Remember – if you don’t use it, you lose it. The rounding of the low back will tighten the lats on the inferior attachment, and the arms above your head with palms up will tighten the lats on the other end. Champaign, IL: Human Kinetics. Doorway Stretch “Put your hands on a doorway and lean in to stretch the pectoral muscles,” Runge says. Moore, K. L., & Dalley, A. F. (2006). Bonus: Perform an active lower trapezius strengthening exercise in this position. #flexibility #stretch #shoulders. Instructions: Perform modified child’s pose with your palms face up. While all the moves on this list will help loosen your shoulders, relieve tension, and increase flexibility, this should be your first stop. The affected arm should not be doing any of the movement. Squeeze your shoulder blades together and use your other hand to push your arm in towards you, until you feel a stretch in the back of your shoulder. Full movement (and especially retraction of your shoulder blade) is vital to creating a full wind-up, which helps to unleash and transfer all of the power from your body into your arm.