[UPDATE] SHOULDER Ex | Stretching & Strengthening

Stretching Exercises:

Doorway/ Corner Stretch:

Muscle(s) Affected: Posterior deltoid, infraspinatus, teres minor
Rationale: Targets the muscles of the posterior shoulder to improve flexibility and reduce tension.

• Procedure:

• Standing in a doorway with arms bent at 90 degrees and forearms resting on the door frame.
• Lean forward slightly, allowing the chest to move through the doorway while keeping the arms in position.
• Dosage: Hold for 20-30 seconds, 2-3 repetitions, holding for 20-30 seconds each, 2-3 times per day.

Cane Stretch:

Helps improve flexibility and mobility in the chest and shoulder region. It is particularly beneficial for individuals with tight chest muscles (particularly the pectoralis major and minor, as well as the anterior deltoid) due to poor posture or repetitive activities involving shoulder flexion.

• Procedure:

• Supine (lies on their back) on a mat/ firm surface with knees bent and feet flat on the ground. The arms are extended straight up towards the ceiling, holding a cane or stick with an overhand grip, slightly wider than shoulder-width apart.
• Inhale deeply to prepare.
• Exhale and slowly lower the arms towards the ground while maintaining a slight bend in the elbows.
• A stretch is felt in the chest and shoulders.
• Inhale deeply, and on the exhale, slowly return the arms back to the position, bringing the cane back towards the ceiling.
• Dosage: Hold for 20-30 seconds while maintaining relaxed breathing, 2-3 sets of 2-3 repetitions, 2-3 times per week. 

Chest Wall Stretch:

Helps alleviate tightness in the chest (pectoralis major & minor) and biceps muscles (especially if spending prolonged periods sitting or working at a desk), improving posture and reducing discomfort associated with rounded shoulders.

• Procedure:

• Stand tall with feet shoulder-width apart.
• Raise arm straight to shoulder height and place hand flat against a wall.
• Rotate chest in the opposite direction of outstretched arm.
• Keep chest lifted and shoulder blades down as leaning body forward slightly.
• A stretch is felt across the chest or in the biceps.
• Dosage: Hold for 20-30 seconds, focusing on deep breathing throughout, release and repeat 2-3 times daily.

Pendulum Stretch:

Helps improve flexibility and range of motion in the shoulder joint, particularly beneficial for individuals experiencing shoulder tightness or stiffness.

• Procedure:

• Stand next to a table with the unaffected arm supported on the surface and the affected arm hanging straight down towards the ground.
• Relax shoulder.
• Gently sway body back and forth, allowing arm to swing like a pendulum.
• Start with small, controlled movements, and gradually increase the range of motion as tolerated.
• Dosage: Perform for 1-2 minutes, 2-3 times a day, especially after activities that may cause shoulder tension.

IR Towel Stretch:

Helps stretch and improve flexibility in the muscles responsible for internal rotation of the shoulder (including the subscapularis muscle), which can be beneficial for activities involving reaching behind the back or across the body.

• Procedure:

• Stand with good posture.
• Hold one end of a towel in hand and place the other end of the towel behind back.
• Reach over shoulder with the opposite hand to grasp the other end of the towel.
• Gently pull the towel upwards with the top hand, while using the bottom hand to guide the towel down your back.
• A stretch is felt in the front of the shoulder.
• Dosage: Hold for 20-30 seconds, repeat 2-3 times.

Cross Body Stretch:

Helps alleviate tightness in the shoulders (deltoid) and rotator cuff muscles, improving flexibility and reducing discomfort, particularly after activities involving overhead movements.

• Procedure:

• Stand tall with good posture.
• Bring one arm across the front of body at shoulder height.
• Use other arm to gently pull the crossed arm towards body.
• A stretch is felt in the shoulder.
• Dosage: Hold for 20-30 seconds, repeat 2-3 times.

** Keep the shoulders relaxed and avoid shrugging.

Overhead Stretch:

Targets the muscles around the shoulder joint (deltoids), aiding in improving shoulder flexibility and reducing tension in the upper back and arms (triceps).

• Procedure:

• Stand tall with feet hip-width apart, shoulders relaxed, and arms resting by the sides.
• Reach both arms overhead, keeping them straight and aligned with the ears.
• Gently push the palms towards the ceiling, lengthening through the sides of the body.
• Dosage: Hold for 20-30 seconds, breathing deeply throughout, repeat 2-3 times.

** Engage the core muscles to maintain stability and prevent overarching of the lower back.

** Progression: Leaning slightly to one side while keeping both arms extended overhead.

** If reaching overhead is challenging: Use a towel or strap to assist in stretching.

Open Book Stretch:

Helps improve mobility and flexibility in the thoracic spine (upper back) and chest muscles, reducing stiffness and promoting better posture.

• Procedure:

• Lie on the side with knees bent and arms outstretched in front of the body.
• Keeping the lower body stable, rotate the upper body by opening the top arm and reaching it towards the opposite side.
• A gentle stretch is felt in the chest and upper back.
• Dosage: Hold for 20-30 seconds, Repeat 2-3 times on each side. 2-3 times per week.