The Shoulder is the most complicated joint in the body. It comprizes 4 joints, 4 Rotator cuff muscles and 13 other muscles coming from the spine and pelvis. There is a wrong way and a safe way to stretch, and of course, it very depends on what’s going on.
Dr. Andrew Arnold describes Safe Shoulder Stretching for an uncomplicated shoulder injury.
These stretches will minimize the potential to over-stretch soft tissues whilst trying to stretch cramped muscles.
1. Rotate the shoulder backward. You can either shrug the shoulders in a backward rotation or mimic back-stroke, up to you, just don’t push beyond pain.
2. Reach your hand overhead then down your back and hold 10 seconds. This is enhanced if you use your opposite hand to push your elbow back.
3. Stand flush against a wall and place an out-stretched hand behind your back or buttocks. Stand up carefully, puffing out chest. This is an intense stretch so be careful. Hold 10 seconds.
4. Standing, take straight arm across your body, keep elbow straight, thumb upwards. Hold 10 seconds.
Other tips include using ice or heat as required, avoiding overhead work and sleeping on the affected side
Some resistance – Dumbell exercises you can try:
- Lateral Raises
- Front Raises
- Shoulder Raises
- Reverse Flies
For more information visit us online by clicking the link here or call 03 59984554 to make an appointment with our Sports Chiropractors, Massage Therapists or Exercise Professionals.
About the author:
Dr. Andrew Arnold is a Chiropractor at Cranbourne Family Chiropractic and Wellness Ctr.