Apart from a well-defined chest, a pair of broad shoulders defines the torso. Thus, a lot of men spend a hell lot of time working on their shoulders. The problem arises when no proper shoulder stretching is done beforehand. This often results in injuries which are not usually noticed right away. They creep up only after you’re done for the day while relaxing or doing the daily to-dos. Well, whatever be the reason, do not ignore this cry for help from your shoulder muscles. They are not just a part of an important joint of the body but also the neck, ribs, and scapula. So, here we have eight fine shoulder stretching exercises that you need to do to create power-packed muscles.
Neck Rolls
Neck rolls are said to be a perfect way, to begin with, shoulder stretching. All you need to do it is sit up straight, tilt your head to the left or right as you prefer and slowly begin to roll it down. Bring the chin towards the chest and to the opposite side from where you began making a U shape. Reverse this exact movement on the other side as well. Repeat it at least five times in each direction. Make sure to only roll your head and neck sideways as well as forward than backwards. Doing so can result in an increased pressure on the cervical spine.
Shoulder Rolls
Shoulder rolls are one of the simplest exercises one can look forward to doing. Despite the simplicity, they are quite effective for not just the shoulders, but also the upper back. When done regularly, it can help to remove the stress on the neck and trapezius muscles. So, get ready by going into a position of proper alignment to roll the shoulders up and back down in a fluid motion. Repeat this movement for about 10 minutes for greater benefit. And, then reverse the rolling movement in forward direction for another 10 minutes.
Neck Stretches
Begin by bending the left ear towards the left shoulder. Place your left hand over the left temple. Exert a little pressure by gently pulling the head to the left. To get into a more comfortable position, keep the other hand by your side, behind your back, or hold the bottom of the chair in case you’re sitting to increase the stretch. Repeat it on the other side and hold the position for 30 seconds, alternatively. Neck stretch is considered as a basic exercise important for stretching of the shoulder as well as chest muscles. Do incorporate it into the shoulder stretching routine to warm up as well as relax the muscles at once.
Cow Face Pose
Cow face pose is perfect for those with tight shoulders most of the time. Initially, they can be slightly painful, but after a practice of a few months, they can be therapeutic. It works to significantly increase the range of motion in the shoulder joints. If you are a beginner, begin withholding the towel in your right hand. Throw it behind your right shoulder and grab it behind the back of the left hand. Now pull the towel with your right hand above your head while keeping the left shoulder relaxed and your hand over on the right side of the back. Once you master this exercise with the towel, then move on to an advanced version with interlocked fingers.
Cross Body Arm Stretch
Doing this particular stretch can eliminate chronic shoulder pain effectively. As it is specifically designed to restore the range of motion to the muscles running from the shoulder blade to the arm bone. To perform this stretch, bring forward one of the arms in front and cross it across your chest. With the alternative hand, gently pull the other arm closer to the body. Hold this position for 5 to 10 seconds, relax in the meanwhile and repeat it on the other side.
Shoulder Rotation
To do this exercise, stand with your back to a wall. Allow the scapula to rest in a neutral position so you can bring both the elbows out to 90 degrees. This should be done in such a manner that the sides of the biceps come in contact with the wall. Now without moving the position of the elbows, turn the left arm upwards. When you do this the back of the left hand should touch the wall. The right arm on the other hand gets into the exact opposite position of the left arm. Slowly switch both the arms for about 30 seconds with the arms at 90 degrees throughout the stretch.
Standing Wall Stretch
Try this stretch in a more spacious area, if possible. It is a stretch that is pretty much excellent for the rhomboid and trapezius muscles. They are the ones around the base of the neck and between the shoulder blades. To get started with the stretch place both your hands on the wall so they are at a 90-degree angle to the body. Next move your feet back until the arms are outstretched in front of you and bow as you hinge forward at the hips. Do not push the wall and also do not allow the arms to rise up too high. Keep the shoulder blades set back to avoid scrunching shoulders around the neck.
Reverse Prayer Pose
Well, this one may sound simple enough, but certainly is not. It requires flexible arms. In case your’s are not at the moment, do not be afraid to at least try you’ll get there too. In the meanwhile try to bring your hands behind your middle back. Slowly try to clasp your palms together from the last finger to the thumb. As you do it, push your chest out a little and squeeze the shoulder blades. Or, even better, try the scapular squeeze instead. If it feels way too tough initially, bring your hands behind the back and try to hold your right elbow with the left and vice versa.
When everyone around you might seem like obsessed with getting results, do everything in the best interest of your body. Though do not give up on the right workout routine, eat a well-balanced diet. But, once you realize the fact that your shoulders are scrunched, the neck hurts, and the muscles feel tighter, stop to take a break and begin with shoulder stretching immediately. It can be overcome easily, only if addressed properly. So, at the end, your safety is in your hands. Do take care!
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