Shoulder How to stretch the muscles? There are many kinds of stretching movements. Of course, stretching after exercising the shoulder muscles is good for people. Then There are still many people who know what stretching exercises are available for shoulder muscles. So, what are the 8 shoulder muscle stretching movements? Let’s learn about shoulder stretching exercises together!
Cross-over shoulder stretch in front of you
Raise one arm to shoulder level , keep your upper arm level with the ground and point your fingers straight up. Use your other arm to gently pull the raised hand toward your torso, keeping your torso and head still during the movement.
Shoulder Blade Stretch
Stand in a standing position with your feet hip-width apart and your knees slightly bent. Extend your left hand across your body, elbow slightly bent. Fix your right hand at your left elbow, and then lean your left arm toward your body until you feel the tension in your shoulder muscles. Switch sides and repeat the same action.
Arms abduction and stretching
Standing position, place your hands behind your back, palms upward, interlock your fingers, keep your elbows straight, raise your head and face forward and slowly raise your arms upwards. Keep your chest high and your body upright during the stretch. If it is difficult to touch your hands behind your back, you can use a towel. Hold the towel with your hands a little apart, and slowly raise your hands behind you. You can continue to adjust the length of the towel between your hands until you find a suitable distance.
Stretch against the wall
Stand one meter in front of the wall with your feet apart and press your hands on the wall. Keep your arms straight, your back straight, and your shoulders relaxed and slightly internally rotated. The head is buried between the arms, and the upper body slowly sinks with the shoulders. When you feel a slight stretch on your shoulders and back, maintain the posture for 15 seconds.
Bent over shoulder press
Bent over shoulder press is also called bent over arm stretch. This action mainly plays the role of stretching the pectoralis minor and rotator cuff, while the rotator cuff controls Rotation of the arm. So if your arms cannot rotate flexibly, you need to practice this movement more. Leaning over and pressing your shoulders can also stretch the entire spine.
Suspension
Horizontal bar suspension is a very powerful action. It has two functions. One is to stretch the back, shoulders, chest muscles and other muscle groups. . Another function is to strengthen the arm grip. For example, if you often feel that your fingers are weak or your grip strength is somewhat lacking, this action can strengthen it.
Bend over and stretch your arms backward
Bend over your armsBack extension is an action that stretches the deltoid muscles. If we, the bodybuilders, feel sore in the deltoid muscles after doing handstands or other shoulder exercises, we can use this action to relieve it. Especially for the anterior deltoid muscles, this action has a very considerable stretching effect, and the chance of injury is also very small, making it especially suitable for strength training players.
Sitting arm pullback
This action is also an action to stretch the deltoid muscles. It also has a good stretching effect on the rotator cuff and thoracic spine, and this action has a certain intensity. The stretching efficiency will be higher. As you do it, completely relax your shoulders and let your chest come out. Don't shrink your neck, as this may cause a rotator cuff sprain.