The Best Shoulder Stretches You Should Be Doing Routinely From Home
Turns out, our bodies have really bad habits, using the same muscles to do the same motions day after day...and that can make your shoulders and back feel reeeeeeal tight.
To keep your bod nice and loose, you have to get your muscles out of their rut by moving them in new directions. That keeps them flexible and makes it way less likely you’ll wreck yourself on the dreadmill or while lifting something heavy, says New York City-based Barry’s Bootcamp trainer Sarah Otey.
Here, Otey breaks down 12 shoulder stretches to relax your neck and upper back, helping you feel way less stressed and way more stretchy. Perform all the moves in order several times a week (although you could definitely do this every day, fam).
1. Thread the Needle
Start on all fours, with your toes touching and knees slightly wider than hip-distance apart. Lower your hips toward your heels. Slide your left hand along the floor behind your right wrist until your shoulder is on the floor. Hold for three to five breaths.
Reverse the movement, and lift your left arm into the air, twisting to gaze upward. That’s one rep. Continue alternating for five reps.
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2. Upper Trap Stretch With Head Circles
In a comfortable seated position, gently roll your head clockwise until you feel tightness in your neck. Hold that position, and gently pull your head in that direction to intensify the stretch. Hold for three to five breaths. That’s one rep. Repeat until the tension resides.
3. Side-Lying Windmills
Lie on your side with your shoulders and hips stacked. Bend your knees at a 90-degree angle, so your knees are directly in line with your hips. Stack your arms, and hold them straight out so they’re parallel with your thighs.
Without moving your hips or legs, circle your right arm above your head until it’s directly in line with your left. Let your chest stretch open so that your right shoulder blade touches the floor. That’s one rep. Repeat five times before switching to the other side.
4. Thoracic Cat-Cow
Start on all fours, with your toes touching and knees wider than hip-distance apart. Lower your hips toward your heels, moving your hands between your knees. Round your upper spine, and drop your head until you feel a stretch in the shoulders.
Hold for five breaths. Reverse the motion, thrusting your chest forward, arching your back, and looking upward. Hold for five breaths. That’s one rep. Repeat five times.
5. Prone Cactus
Lying facedown, bend your elbows 90 degrees so that your fingertips point forward and your elbows are in line with your shoulders. Lift your elbows and raise your forearms and palms by pushing your fingertips into the ground. Rotate your right shoulder toward the ground as you gaze over your left shoulder. Hold for three to five breaths, then switch sides. That’s one rep. Continue alternating for five reps.
6. Sleeper Stretch
Lying on your right side, bring your right elbow slightly below shoulder height and raise your forearm to point your fingers upward. Keeping your elbow on the ground, use your left hand to push your right wrist toward your belly button and down toward the ground. (It may not reach the ground). Hold for two minutes before repeating on the other side.
7. Cow-Face Pose
In a comfortable seated position or standing with your feet shoulder-width apart, hold your arms out to the sides so your body forms a T. Bend your right elbow so your right hand faces downward at the base of your neck, palm side down. Simultaneously bend your left elbow so that your left hand faces upward in the middle of your back. Reach your fingertips toward each other. Hold for two minutes before performing the move with opposite hand positions.
8. Eagle Pose
In a comfortable seated position or standing with your feet shoulder-width apart, hold your arms out in front of your chest, then place your right elbow under your left and wrap your right forearm around your left. Press your palms together in front of your forehead. Keep your elbows in line with your shoulders (or slightly higher to intensify the stretch). Hold for two minutes before switching sides.
9. Clasp Behind Back
Standing with your feet wider than shoulder-width apart, clasp your hands behind your back and interlace your fingers. Straighten your elbows and raise your arms up as much as possible. Then, hinge at the hips to bend forward. Hold for three to five breaths.
10. Child's Pose Lat Stretch
Start on all fours, with your toes touching and knees wider than hip-distance apart. Lower your hips toward your heels, keeping your hands between your knees. Drop your head between your elbows and lift your forearms so your palms can lie flat on the back of your shoulders. Hold for three to five breaths.
11. Inverted Plank/Bridge
Start seated with your hands by your hips, fingertips facing your toes, knees bent, and feet flat on the floor. Raise your butt off the ground so your body forms a straight line from your head to your knees. For a more intense stretch, straighten your knees, forming a straight line from your head to your toes. Hold for three to five breaths. That’s one rep.
12. Arm Circles
Stand with your feet shoulder-width apart or kneel while holding a small towel or tee in front of your chest.
Rotate your shoulders, moving the tee behind you as far as you can (if it’s too hard, widen your grip on the shirt). Hold that position for three to five breaths.
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