In the shoulder stretching exercise, there are many stretching exercises. Of course, stretching has many benefits for people, but some people I don’t know what shoulder stretching exercises are, but I believe many people know about shoulder stretching exercises. So, what does a shoulder stretching exercise diagram look like? Teach you how to stretch. Let’s take a look below!
1. Cross-shoulder stretch in front of the body
(1) Place one arm Raise to shoulder level, keeping your upper arms level with the ground and pointing your fingers straight up.
(2) Use the other arm to gently pull the raised hand toward the torso, keeping the torso and head motionless during the movement.
Note:
This stretching action can effectively activate the muscles in the upper shoulder. Be careful not to use too much force on the stretched arm during the action.
2. Shoulder blade extension
(1) Maintain a standing posture with your feet hip-width apart and your knees slightly bent.
(2) Put your left hand across your body and bend your elbow slightly. Fix your right hand at your left elbow, and then lean your left arm toward your body until you feel the tension in your shoulder muscles.
(3) Change sides and repeat the same action.
Note:
Although this action is simple, it can stretch the muscles around the shoulder joint. Note that you must stretch until you feel the tightness of your shoulder muscles, but do not overexert yourself.
3. Arm abduction and stretching
(1) Standing position, put your hands behind your back, palms upward, interlock your fingers, keep your elbows straight, raise your head and face forward slowly Lift your arms upward, keeping your chest high and your body upright as you stretch.
(2) If it is difficult to touch your hands behind your back, you can use a towel. Hold the towel with your hands a little distance apart, and slowly raise your hands behind you. You can continue to adjust the length of the towel between your hands until you find the The right distance.
Note:
When doing this stretch, be sure to keep your shoulders back and avoid leaning forward.
4. Stretching against the wall
(1) Stand one meter in front of the wall with your feet apart and press your hands on the wall. Keep your arms straight, your back straight, and your shoulders relaxed and slightly internally rotated.
(2) The head is buried between the arms, and the upper body sinks slowly with the shoulders.
(3) Feel a slight stretch on your shoulders and backWhen you feel it, maintain the posture for 15 seconds.
Note:
The range of stretching movements should not be too large, as long as the shoulder muscles feel a slight stretch.