Shoulder injuries are very common, this is for two main reasons, first shoulders are used in almost every upper body movement and second your shoulder muscles have to deal with a great range of motion. Your shoulder joint is capable of the greatest range of motion of all your joints and your shoulders(deltoids) have to deal this with motion.
The below deltoid/shoulder stretches can help to pervert injuries.
Cross arm deltoid stretch
Technique
- Raise one arm out in front of you, so it's parallel with the floor.
- Then move it across your body as far as you can, keep it straight.
- Use your forearm of your other arm to squeeze it into your body, you should feel your shoulder muscle being stretched.
- Hold for 10-15 seconds then repeat with your other arm
Anterior deltoid stretch
Technique
- Stand up straight, place both hands behind your lower back.
- Lock your fingers with your palms facing away from you.
- keep your arms straight and lift your arms, (you'll not be able to lift very far).
- Lift only high enough until you feel your shoulders starting to stretch, do not go beyond that point.
- Hold for 10-15 seconds then repeat with your other arm
Slow arm circles
Technique
- Stand up straight, keep your arms straight or you can have your elbows slightly bent.
- Slowly rotate your arms using your shoulders full range of motion.
- Repeat for 10-20 reps rotating forwards and backwards
Please use caution when attempting any shoulder exercise, do not stretch beyond your comfort level.
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