Physical Therapy: Shoulder Stretching Exercises

Physical shoulder therapy is required when someone feels pain, tightness, uncomfortable motion, posture change or frozen shoulder. It has been noticed that this kind of problems raised in those people who spend their most of time on computer, writing or sitting. When you are involved in such activities then you should do some stretch exercises to recover shoulder problems.

(photo source: rd.com)

Doorway Stretch

(photo source: cirrie.buffalo.edu)

Its really good exercise for shoulder and chest stretch. Its very simple and don't need any special equipment. The above picture clearly describes the exact posture of the exercise. Just follow below mention steps to do the activity.

1. Stand in the middle of the doorway.(or at the L shape corner of walls)
2. Place your forearms along with your hands pointing upward on the door frame.
3. Bent elbow but level straight to the shoulders.
4. Slowly lean forward, relax at your comfortable stretch.
5. Hold that posture at least 15-20 seconds.
6. Then come back and relax and repeat steps.

Cross Arm Stretch

(photo source: gkohlmus.wordpress.com)

This simple and comfortable exercise help your shoulder to move in a better way and rotator cuff muscle. To stretch this muscle is very simple. Just follow steps

1. Bring one arm across your chest.
2. Gentally pull your arm with opposite arm by benting elbow pointing upward.
3. Hold for 15-20 seconds and relax.
4. Switch arms to get equal stretch effect.

Anterior Deltoid Stretch

(photo source: boardworld.com.au)

This is really very good exercise for shoulder flexibility and motion. You will feel relax while and after doing this activity. Its not tough you need to follow steps.

1. Clasp your both hands behind your back.
2. Interlock both hands fingures just to maintain grip.
3. Gentally raise your hands towards your head.
4. Don't bounce, simply stretch as much as possible.
5. Just hold at its peak for at least 15-20 seconds and then relax.

Tricep Stretch

(photo source: itrainharder.com)

This exercise help your both shoulder and elbow joints good motion. There are so many ways to perform this activity. But this posture is most effective among all. Follow steps and enjoy stretching.

1. Put your one arm overhead with full elbow bent so hand rest on back.
2. With your other hand grip the elbow.
3. Now gentally push and pull towards head to feel stretch.
4. Hold for 15-20 seconds and then relax and switch arm.