Ah, stretching – the overlooked, yet critical factor for longevity and optimal fitness progress. And shoulder stretches are no exception, and critical for healthy shoulders and avoiding injury.
These days, we have so much information on training for optimal results, but so little on how to keep ourselves healthy and injury-free. And there is no more important aspect of your fitness and training then avoiding injury. It can completely derail your fitness progress, or worse.
To that end, we’ve put together this post on shoulder stretches. Below, you’ll learn everything there is to know about stretching and how to keep your shoulders safe in the long-run.
Ready? Let’s dive in.
The Two Types of Stretching (And When to Use Each)
Typically, stretching comes in two forms:
Dynamic Stretching – Pre-Workout
Dynamic stretching is about motion and movement, and is mainly used to loosen your muscles and get the blood flowing. Swinging movements and rotation movements are ideal dynamic stretches. Rotating your arms in a circular motion is perfect to warm-up your arms and shoulders.
In general, we should do dynamic stretching as part of our warm-ups to loosen up our muscles, raise our core body temperature, and get into the mindset of training.
Static Stretching – Post-Workout
Static stretching is when you elongate a muscle and keep it that way for up to a minute – such as a quad stretch. It’s just as the name implies, a “static” stretch. You stretch to a point, and then movement stops and the stretch is held.
Static stretching is best left for once we are done with the workout, and when our muscles are warm. This is a great way to cool down, relax, and slowly improve your flexibility.
You can also include a bit of static stretching before working out, but be careful not to overdo it. Research suggests that stretching our muscles too much can decrease their power output temporarily, which can hinder our performance.
The 5 Best Shoulder Stretches | Dynamic & Static
Dynamic Shoulder Stretches
Below, we’ll look at two of the best dynamic and three of the most effective static stretches.
Shoulder Rotation Stretch (Dynamic Stretch)
The first dynamic stretch is your classic arm rotation. These are fantastic for warming-up your shoulders and increasing their mobility.
Start with your arms at your side. Swing your arms up directly in front of and rotate them in a full circle until they return to your side.
Shoulder Swing Stretch (Dynamic Stretch)
Another great dynamic stretch to do pre-workout. Great for warming up your shoulders.
Start in the standing position, with your arms extended directly in front of you, parallel to the ground and your palms facing down.
Swing each arm laterally, staying parallel to the ground. So your right arm swings to the right, and your left arm swings to the left. Swing your arms until they swing just past your body, then return to the start position.
Static Shoulder Stretches
Cross-Body Shoulder Stretch (Static Stretch)
The first one is the cross-body shoulder stretch. Perform the stretch by bringing one arm in front of your chest and holding it in with your other arm.
This is great for stretching your posterior deltoid head (the rear head of the three-headed deltoid muscle).
Overhead Shoulder Stretch (Static Stretch)
Next is the overhead shoulder and tricep stretch. Raise one arm, bend it at the elbow and bring the hand behind your head. Then, with your other arm, grab the elbow and pull the arm inward until you feel a strong stretch in your tricep and shoulder.
Kneeling Shoulder Stretch (Static Stretch)
Finally, we have the kneeling shoulder stretch. Get down on all fours, tuck your butt back and position it over your heels, and bring your arms straight forward.
You should feel an intense stretch in your upper back and shoulders.
Safety And Precautions For Safe Shoulder Stretches
For the most part, stretching our muscles is safe, but you should avoid static stretching cold muscles. For one, this can increase the risk of strains and tears. Plus, some research suggests that static stretching before training can decrease our power output.
To make the most of static stretches, do some before your workouts.
When stretching your muscles, it’s also important to listen to your body and avoid pushing too far past your current mobility. Again, this can increase the risk of injuries. Instead, stretch just past your current range of motion to the point where you feel the stretch, but not to the point where it hurts.
Adequate hydration is also vital for optimal muscle, connective tissue, and joint health. As a rule of thumb, we should aim for 8-12 glasses of water per day, especially before, during, and after our workouts.
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