Shoulder Stretches

Along with our necks, our shoulders are a place where we hold a lot of stress. Try out these stretches below to help relieve that tension.

Sitting at a computer, carrying your briefcase on one shoulder or reaching for overhead luggage can all cause repetitive stress on your shoulders.

Try doing these three basic shoulder stretching exercises every morning and again at night if you feel that you have stressed these muscles throughout the day.

1) Posterior Capsular Stretch:
With your right arm, grasp the elbow of your left arm. Pull your left arm across your chest to stretch the back of your shoulder. Hold for 10 seconds and repeat on the opposite side.

2) Anterior Capsular Stretch:
Stranding in a doorway, hold onto the door frame with your elbows straight and shoulders pulled back. Walk through the doorway until stretch is felt at the front of your shoulders. Hold for 30 seconds and repeat.

3) Inferior Capsular Stretch:
Hold your right arm overhead with your elbow bent and your arm straight ahead. Using your left hand, grasp your right elbow and gently pull until stretch is felt. Hold for 10 seconds and repeat on the opposite side.

Importance of Stretching, Part 2

In our modern lives, we locate a lot of stress in our necks, shoulders and upper backs. Here are some daily stretches that will take no more than 10 minutes. You can do these in your bedroom as soon as you get up: before you have a chance to pull something or to relieve an awkward sleeping position.

(1) Upper "Trap" Stretch:
Gently grasp the side of your head with your left hand while reaching behind your back with your right hand. Tilt your head away until a gentle stretch is felt. Hold for 20 seconds and repeat with the opposite side.

(2) Upper Back, Scapula Stretch:
Place your right hand on your right shoulder blade. With your left hand gently stretch your head down and away. Hold for 20 seconds. Repeat with the left side.

(3) Neck Flexibility Stretch:
Grasp your right arm just above your wrist with your left hand. Pull downward and across your body while gently tilting your head. Hold for 20 seconds and repeat on the opposite side.

(4) Corner Stretch, Upper Chest:
Stand in a corner with your hands at shoulder level and your feet slightly behind your shoulders. Lean forward until a comfortable stretch is felt across your chest. Hold for 20 seconds.

At BodyByGeoff, our Personal Trainers will help you learn these & other stretches. Our Trainers also end each session with a manipulative stretch, using their skill, body weight & pressure to increase your range of motion.

We have heat, ice, electric stim, ultrasound, and cold laser to help treat injuries. For severe muscle trauma, our Physical Therapist, Oana, can help you repair. BodyByGeoff accepts most major insurance plans including Blue Cross CareFirst & Anthem, Aetna, PHCS, & United.