Shoulder stretching exercises

Nowadays, women do some exercise to maintain their figure. Exercise is very effective in maintaining a good figure, but everyone must master the correct exercise method. Shoulder stretches are a great way to keep your shoulders in shape. But if the movements and postures are not correct, it will be difficult to achieve the desired effect. So, how should you do shoulder stretches?

Action 1: Sitting hip forward

Preparatory posture: chest up, abdomen in, hands behind the body;

Movement trajectory: Move your hips forward in the direction of your heels, feeling a noticeable stretch in the front of your shoulders, and maintain for 15-30 seconds

Action 2: Standing with arms raised behind the body

Preparatory posture: Stand with your feet apart, chest and abdomen straightened, hands behind the body, one hand holding the other.

Movement trajectory: While keeping your body still, lift your arms backward until you feel a noticeable stretch in the anterior deltoid muscle, and maintain this for 15-30 seconds

Variation: You can also do this with a pole in your hand

Action 3: Upper arms to chest

Action method: Stand with your feet apart, use one hand to hold the other upper arm (close to the elbow joint), and pull it close to the chest until you feel a noticeable stretch in your shoulders, and maintain for 15-30 seconds.

Action 4: Anchor point positioning rotation

Preparation position: Stand with your feet apart, and hold your hands on objects on the opposite sides at the same height as your shoulders, or slightly lower than your shoulders.

Movement trajectory: Rotate and stretch your body forward and outward until you feel a noticeable stretch in your shoulders, and maintain for 15-30 seconds.

Chest muscle stretch

Action 1: Support your chest with your palms

Starting position: Place your palms on an object (slightly below your shoulders, or parallel to your shoulders) and take a step forward with your foot on the same side.

Movement trajectory: Use your hands to support the shoulder on one side and move it forward and slightly turn it outward. Feel a noticeable stretch in your chest and maintain this for 15-30 seconds.

Action 2: Support your chest with your elbows

Starting position: Bend your elbow and support yourself on an object (elbow slightly lower than shoulder, or parallel to shoulder), and take a step forward with the foot on the same side.

Movement trajectory: Move the shoulder on the side of the elbow forward and rotate it slightly outward, feeling a noticeable stretch in the chest, and maintain for 15-30 seconds.

Action 3: Hold your head and chest out

Preparation position: Stand with your feet apart, chest and abdomen straight, hands behind your head

Movement trajectory: Expand both elbows backwards, feeling a noticeable stretch in the chest, and maintain for 15-30 seconds.

Action 4: Push down against the wall

Starting position: Stand with your feet apart and your hands on the wall.

Movement trajectory: Press your body forward and downward until you feel a noticeable stretch in your chest, and maintain this for 15-30 seconds

Rotator Cuff Stretch

Rotator muscles: infraspinatus, teres minor, subscapularis, teres major

Action 1: Sitting elbow tuck

Preparation posture: Sit with your elbows on the inside of your thighs (close to the knees) and your elbows on your chest.

Movement trajectory: Push your thighs inward, forcing your elbows inward. At this point, you will feel a distinct stretch in the upper and posterior area of ​​your armpits. Maintain this for 15-30 seconds.

Movement 2: External rotation of the shoulder

Preparatory posture: Stand with your feet apart, hold the stick in one hand, and use the other hand to hold one end of the stick under your upper arm.

Movement trajectory: The lower hand slowly pulls the stick with force, and the upper hand will be forced to move forward. At this time, you will feel a significant stretch behind the armpit, and maintain for 15-30 seconds

Action 3: Pull your elbows forward

Preparatory posture: Stand with your feet apart, support your right hand on your ilium, and hold your right elbow with your left hand.

Movement trajectory: Use your left hand to slowly pull your right elbow toward the middle of your body. You will feel a noticeable stretch behind your armpit. Maintain this for 15-30 seconds.