The shoulder comprises a variety of ligaments, muscles, and tendons, meaning discomfort can come quickly. When you think about how often we use our shoulders, whether carrying our work bags or reaching for an item on a shelf, we constantly use this part of our body. With how often we use this part of the body, discomfort and pain can come quickly. Dr. Candace Morton, PT, DPT, MTC, Clinic Director of our Hikes Point Clinic, explained to Woman’s World how stretching can relieve the discomfort and soreness you feel.
“When joints move, a natural lubricating substance is secreted within the joint to keep all components lubricated and gliding well,” said Dr. Morton. “Stretches help to keep the muscles elongated and flexible.” Dr. Morton recommends stretches that target the major movements of the shoulder. Try these three shoulder stretches when you experience pain.
Crossbody Reach
“This is a great shoulder stretch to elongate muscles on the back side of your shoulder that attach your scapula (shoulder blade) to your humerus (arm), and it allows you to reach across your body with ease,” says Morton.
- Start in a standing position.
- Reach across the chest like you’re bringing the elbow toward the opposite shoulder.
- Grasp the elbow with the other hand and pull gently in that direction.
- Hold for 20 seconds, repeat three times.
Doorway Stretch
“This stretch targets the external rotators of shoulder as well as your pectoralis muscles that can cause increased shoulder pain to the front of your shoulder,” explained Morton.
- Standing inside a doorway, place your hand low on the doorframe.
- Stand staggered with the leg opposite to the arm being stretched behind you.
- With the core engaged and rib cage down, gently turn your torso away from the doorframe until a stretch is felt in the pectoral muscles.
- Hold 20 seconds and repeat three times.
Overhead Abduction Stretch
“This stretches the muscles that abduct your shoulders, but also ensures you have good overhead range of motion to reach out and overhead,” explained Morton.
- Start standing with feet shoulder-width apart.
- Take both arms out to your side and slowly move them overhead; once you get your arms as high as you can overhead, hold to feel stretch.
- Hold for 20 seconds, repeat three times.
Schedule an Appointment
If you have any questions regarding bringing movement back into your daily routine, schedule an appointment with a ProRehab Physical Therapy physical therapist. To read the full article, please follow this link: These 5 Stretches for Shoulder Pain Loosen Stiff Joints and Restore Your Range of Motion.
