Stretch Equipment for the Shoulder

Stretching every muscle is just as important as exercising every muscle group. Although we may think we have all of our major muscles stretched and ready for the workout, some other muscles tend to be overlooked. The shoulder muscle is one of the important areas to stretch, because it is one of the most unstable joints in the body.

  1. Why Shoulder Stretching Makes A Difference

    • Since the shoulder is such a small and delicate area, you are most likely to develop soreness of the tendon called the rotator cuff. Sometimes, a painful fluid sac, also known as the subacromia bursa, develops on the highest part of the shoulder. Discomfort may be noticeable after doing activities such as painting, golf or lifting of any kind. Special exercises and stretching can help eliminate these issues.

    Table and Towel

    • Hold your stretch for at least fifteen seconds for maximum results.

      The simplest way to prevent shoulder injury is to stretch after a workout warm up and after you finish your exercise. Lean forward with one hand on a table for support. Let your other arm hang freely at your side. Slowly swing your arm back and forth, like a pendulum. Repeat this exercise with the other arm.

      Stretching your shoulders with a towel is one of the easiest ways to help relieve pain. Squeeze your shoulder blades together while standing tall. Move your left arm behind the middle of your back. With one end of a towel in your right hand over your shoulder, grab the other end of the towel with your left hand. Gently pull the towel with your left hand until you feel a stretch in your shoulder. Hold for 30 seconds.

    Light Weight Sticks

    • Stretching can prevent injury and restore range of motion.

      In some cases, certain equipment is necessary to help you stretch your shoulder in a safe and comfortable manner. The Passive Internal Rotation is a kind of shoulder stretch used with a light weight stick. Hold the stick behind your back then grab it with your other hand. Gently and slowly pull the stick horizontally so that you feel a slight pull without pain. Hold for thirty seconds.

    Elastic Bands And Dumbbells

    • Rubber tubes are used to create resistance and build muscle.

      The standing row is performed with an elastic band. Take a three-foot long elastic loop and tie it to a door knob. Hold the free end in your hand. While standing straight with your elbow bent, keep your arm to your side and slowly pull your elbow back. Release to the starting position and repeat.

      The scapular retraction is performed with a dumbbell and is designed to strengthen your upper back and your shoulder blades. Lie on your stomach on a bed or a table. One arm should be hanging over the side with the dumbbell in hand. While keeping your elbow straight, slowly lift the weight as you squeeze your shoulder blades together. Slowly return to the start position and repeat. Do the same for the other arm.