Exercises for flexibility

exercises

Yesterday we talked about shoulder pain, but what if your shoulders are just stiff and you need to stretch them out?  Shoulder tightness is very common, affecting approximately 18 to 26% of adults.  However you can take steps to relieve the tightness in your shoulders by doing a few simple exercises.

These  five lengthening and strengthening exercises will help to improve flexibility, increase your range of motion, and bring greater comfort and ease to your movements.

It is important to mention that you should only stretch to the degree that is comfortable on any given day.  Do not push yourself beyond your limits and do not make up your own strenuous exercises and remember to discontinue the exercises if you experience any pain.

Aim to do these exercises 3 – 6 times a week,and build them up gradually.

Childs Pose

exercises

Child’s Pose is a gentle yoga pose that can help stretch the back of the shoulders. To do this pose:

  • Kneel on the ground or a mat.
  • Touch the big toes together.
  • Spread the knees apart.
  • Sit up straight.
  • Inhale and reach the arms above the head.
  • Exhale and bow forward, toward the floor, reaching the arms out in front.
  • Touch the ground with the palms.
  • Bring the elbows to the ground.
  • Sit back, bringing the bottom of the back toward the heels.
  • Feel the stretch in the back of the shoulders.
  • Breathe deeply, and hold the position for 1 minute or longer.

Thread The Needle

exercises

 

 

 

 

 

This pose relieves tightness in your chest, shoulders, and upper back. Place a cushion or block under your head or shoulder for support.

  • Start on your hands and knees. Lift your right hand up toward the ceiling with your palm facing away from your body.
  • Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up.
  • Activate your right shoulder and arm to avoid collapsing into this are
  • Hold this position for up to 30 seconds.
  • Relax in Child’s Pose before repeating this stretch on the left side.

Pendulum Stretch

exercises

 

 

 

 

 

 

The pendulum is a gentle way to increase movement in the shoulder using the force of gravity. To do this stretch:

  • Stand with the feet hip-width apart.
  • Lean forward and look at the ground.
  • Place the right hand on a table or chair for support.
  • Let the left arm hang down.
  • Swing the left arm gently in small circular motions, letting gravity do most of the work.
  • Continue for 30 seconds to 1 minute.
  • Change the direction of the motion.
  • Repeat this, using the other arm.

Across the chest stretch

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This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. When doing this exercise, lower your arm if you feel any pain in your shoulder.

  • Bring your right arm across your chest.
  • Place it in the crease of your left elbow or use your left hand to support your arm.
  • Hold this position for up to 1 minute.
  • Repeat on the opposite side.
  • Do each side 3–5 times.

Shoulder rolls

exercises

 

 

 

 

 

 

Shoulder rolls are an easy way to stretch the shoulders. To do shoulder rolls:

  • Stand with the feet hip-width apart.
  • Let the arms hang down at the sides of the body.
  • Breathe in and lift the shoulders up toward the ears.
  • Move the shoulders back, squeezing the shoulder blades together.
  • Exhale and drop the shoulders back.
  • Move the elbows forward, feeling the stretch at the back of the shoulders.
  • Repeat this 10 times.

If after two weeks doing these exercises you are still in discomfort it is time to see your Chiropractor.

If you would like some further information, or to speak to a member of our team,  please call us on: Hitchin 01462 420077 or Luton 01582 579687, alternatively e-mail us at: hitchin@healesclinics.com or luton@healesclinics.com


Peter Heale Chiropractor in Hitchin and LutonFrom the team at Heale's Chiropractic Clinics
Over 30 years of helping people in Hitchin and Luton and the surrounding areas of Hertfordshire and Bedfordshire

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