staff post 7/3/15
Shoulder pain is one of the top three joint pain complaints. Here are some basic shoulder stretches that can be performed several times a day to help mobilize the shoulder joint. It is important to point out that these stretches are great for anyone of any activity level. They can be utilized in any setting home, office, work site or gym.
The first stretch is performed by raising your arm over your head and bending the elbow while placing the hand behind the head and reaching for the opposite shoulder blade. The other hand grabs the stretching shoulders elbow and helps pull the target shoulder into a deeper stretch. It is most effective if the full length of the stretch is held for no more than 2 to 3 seconds and repeated 5 to 10 times. Then switch and stretch the other shoulder.
It is helpful to understand that shoulder stretches and mobilizations are most useful if performed several times every day. In the next stretch you extend the target shoulder across the body as if reaching for an object just off the opposite side of your body. You then hook the inside surface of the opposite elbow and forearm across the target shoulders arm just above the elbow in order to increase the stretch. Hold no more than 2 to 3 seconds and repeat 5 to 10 times. Switch and stretch the other shoulder.
Next clasp the fingers together while extending the elbows away from the body and while pushing the palms out and away from the body. Hold for 2 to 3 seconds then release. Continue to extend the arms out in this manner while changing positions with each extension. Raise the arms with each extension gradually over the head. Extend behind the head as far as is comfortable.
The last stretch should remind you of grade school. The key to this stretch is to hold for no more than 2 seconds. You want to shrug your shoulders together raising them as high as you can toward your ears and hold for 2 seconds. Then relax them down moving past your normal resting point and pulling the top of the shoulder and shoulder blades down hold for 2 seconds and repeat 5 to 10 times.
A therapist's job is to not only interact with and help individuals with specific joint and pain issue while they are with them. It is also to send clients and patients out into the world with tools that can help them on a daily basis. These quick and easy shoulder stretches are great to demonstrate to client's or patient's and to send home with them as homework.
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Published on Jul 3, 2012
The stresses of your everyday activities can put a lot of strain on our shoulders making them stiff and sore. Here are some excellent stretches to loosen them.
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