The Best Stretches for Your Shoulders
Shoulder mobility is important: without it, you may have trouble reaching overhead or performing some of your favorite upper body exercises. As you get older, limited shoulder mobility can even affect your gait , as we need to swing our arms and be able to carry and do things while walking. So, let’s look at some of the best exercises to help make your shoulders more flexible.
Along with flexibility, shoulder strength is also important. I have some recommendations for my favorite shoulder strengthening exercises , so be sure to check those out too. Now about stretch marks.
Butcher stretch
This is a great stretch for the latissimus dorsi (latissimus dorsi), which runs down the sides of your back below your armpits. When these muscles are tight, it is difficult to reach your head, making it difficult to reach things from high shelves or, in the gym, to press a barbell overhead. Latissimus flexibility is also beneficial when performing exercises such as power cleans and front squats .
To perform the butcher block stretch, you’ll need some sort of box, table, or bench, and ideally you’ll also have a stick (something light, like a broom) to hold it with. If you don’t have a stick, use a towel, resistance band , or just imagine holding an imaginary stick. Place your elbows on the box, palms up, and lower your head between your hands, as shown in the video.
If you don’t have a block and stick and would prefer something you can do without equipment, try the overhead triceps stretch . By lifting your shoulder up during this movement, you will be able to stretch your lats and triceps.
Doorway stretching
This is a quick and easy way to stretch your pectoral muscles. These are your pectoral muscles, the same ones you work in the bench press. Because they have an attachment point at the shoulders, tight pectoral muscles can impede shoulder movement. So place your elbows on either side of the doorframe and gently lean toward the doorway to stretch your pectoral muscles and the front of your shoulders. If you don’t have a doorway the width you need, you can stretch it one side at a time.
Thread the needle
This stretch targets the upper back and is sometimes called a “thoracic spine” stretch (referring to the part of the spine that is in the upper back). To do this, get on all fours and move your right hand through the space between your left hand and left knee. Try to keep your hips in the same position they were in when you were on all fours, while rotating your upper body to bring your shoulder as close to the ground as possible.
PVC entrance
A quick and easy stretch you can do at the gym is the PVC pass, which is also sometimes referred to by the dreaded term “shoulder dislocation”. (Don’t worry, you’re not actually dislocating your shoulders.)
“PVC pipe” is a thin, lightweight rod named after the type of plastic it is made from. You can buy a piece of PVC pipe from Home Depot for a couple of dollars, or use something like a broom or a lightweight exercise bar. It’s also a good idea to use a resistance band or towel; just gently tug on it to keep the tape or towel taut.
Start by keeping your hands wide on the stick and lifting the barbell overhead. Ideally, you will be able to pass the barbell over your head and behind your back, and then return it to the starting position. The wider your hands, the easier it will be to do this. Each rep will be a little easier than the last, and you can bring your hands together for a tighter grip if desired.