Shoulder Stretch Devices

Reaching to turn off your alarm, getting dressed, combing your hair, giving a hug, opening your car door and pushing a shopping cart all have one thing in common: They require a functioning shoulder. The shoulder joint has many muscles, tendons and ligaments, each with a role to play. Keeping this joint stable and stretched enables you to maintain flexibility, as well as prevent or rehabilitate injuries.

  1. Wall

    • Use a wall to stretch your shoulder.

      The simplest and least expensive shoulder stretching device is a wall. Face a wall and hold your right hand up, your elbow at a 90-degree angle, and your forearm and palm touching the wall. Rotate your chest to the left, feeling the stretch at the front of your right shoulder. Repeat on your left side. To stretch the back of your shoulder, hold your right arm completely straight. The outside of your little finger, wrist and elbow should all be touching the wall at shoulder level. Turn your body to the right. Repeat on the left. Next, grip the top of a door jamb with your fingertips, your arms straight and wider than shoulder width apart. Place your feet further behind you the taller you are. Lean forward with a straight body, feeling the stretch in your shoulders. Hold all stretches for 15 to 30 seconds.

    Bands

    • Bands can strengthen without stress while stretching.

      Bands are another shoulder stretching device. They're not as inexpensive as a wall, but they're close. Pick a band that requires fair to moderate effort to pull. Stand on the band with both feet while holding the handles. Lift your hands to about the level of your ears, and lock your elbows at 90 degrees with your forearms facing forward. Slowly rotate your forearms in front of you in a downward position all the way up and all the way down 10 times. Your upper arms should remain parallel to the floor. Stop in the up position. Maintaining the 90-degree bend in your arms, bring your wrists and elbows together in front of you, to the middle of your chest. Return to the starting position. Another option is to use soup cans instead of bands using the same motion.

    Sports Ball

    • Just the ball under your shoulder makes a world of difference.

      Lying on a ball, such as a racquet, tennis or lacrosse ball that has some give while still maintaining stiffness when you put your weight on it, also stretches your shoulder. Lie face up on the floor and place the ball under your shoulder. Lift your hips off the ground with the outside of your shoulder on the ball. Roll the ball slowly across your entire shoulder area. Repeat on the other side. Spend two minutes on each side. This stretch is useful when recovering from strenuous weight lifting, heavy arm use activities or as gradual stretching after a period of inactivity.

    Rotater

    • A rotater is a plastic device you buy to stretch your shoulder. It ensures that the stretch is anatomically correct. You strap the device to your wrist, immobilizing your arm at the best angle. Use the opposite hand to move the rotater in a variety of directions. The rotater ensures the arm doesn't go too far in any direction if it is unstable, painful or recovering from an injury. This device is the most expensive, but it allows you to stretch alone rather than needing a second person to assist you.