Shoulder stretches

Stretching the shoulder muscles can be beneficial not only for fitness trainers, but also for people who work on computers, and those with poor posture. The shoulder muscles can become tight from improper posture during work, with office workers particularly susceptible to tight and aching shoulders. Stretching the shoulders after upper body exercises can also be of benefit for fitness trainers and bodybuilders, with many experiencing improved recovery, a decrease in muscle soreness, and improved circulation. Due to the muscle fibres of the shoulders running in varied directions, the shoulders are best stretched from a selection of angles.

Chest and front shoulder stretch

Stretching both the muscle fibres of the chest and the front of the shoulder, this stretch can be great after heavy pressing exercises. This stretch is performed by outstretching the arms behind the back, with both hands clasped together. With the arms remaining outstretched, bring the arms towards the ceilings and bring the elbows closer together. This will supply a stretch to the chest and the anterior deltoid head.

Maintain this stretch for 20 seconds.

One arm front shoulder stretch

Stand a few feet away from a fixed object in which you can grasp. Hold onto the object at shoulder height. Step away from the object so the arm is fully outstretched, turn the torso away from the stretching arm, and lean forward slightly. This will stretch the front head of the shoulder intensely.

Maintain this stretch for 20 seconds. Repeat for the other arm.

Lateral and posterior stretch

Place one arm across the front of the body at shoulder height. Use the other arm to apply force to the elbow, pushing the arm towards to the torso to aid in the intensity of the stretch. This same position can be performed with the stretched arm holding onto a fixed object behind the trainer, with the trainer twisting away from the object to apply an increased stretch.

Maintain this stretch for 20 seconds. Repeat for the other arm.

Rotator cuff stretch

Lay on a flat bench with one arm bent at ninety degrees and the shoulder at right angle to the torso. In this position the elbow and hand are at the same height as the torso, with the forearm running parallel to the torso. Ensuring the elbow and upper arm remain in this position, move the hand down towards the floor to stretch the rotator cuff muscles within the shoulder joint. This stretch is causing internal rotation of the shoulder joint. The rotator cuff muscles are also responsible for the external rotation of the shoulder, and therefore the same style of stretch can be performed, but this time with the forearm running in the opposite direction (above the head).

Maintain this stretch for 20 seconds. Repeat for the other arm. Perform both internal and external rotation stretches for balance.

The shoulders are susceptible to tightness and therefore should be stretched to ensure flexibility and mobility is maintained. Stretching the shoulders directly after an upper body workout would be ideal, and many claim it to reduce post work muscle soreness.