10-Min Shoulder Stretches - Flexibility & Pain Relief
ฝัง
- เผยแพร่เมื่อ 23 ก.ค. 2024
- PDF pose chart here: www.yogabody.com/10-min-shoul...
Do you have stiff shoulders? Take the flexion and hyperextension test with me in this video. It will help you see whether you need to work on strengthening your shoulders to improve these ranges of motion.
If you are struggling with either shoulder flexion (lifting your arms above your head) or shoulder extension (arms behind you), it can really mess up your posture, especially if you're doing any activities with your arms, like ball sports, racket sports, rock climbing, or anything that includes overhead hand movements.
The very simple, 10-minute exercise routine in this video will help create more space and free up your shoulders in these specific ranges of motion. It targets the key muscles in your shoulder area as well as some in your upper arms, armpits, and back. Commit to practicing it every day for the next 30 days and see how the range of motion in your shoulders improves. Let me know how you get on in the comments.
Just remember to always practice this type of deep stretching after, never before, any other exercise. Practicing before bed is best as the combination of passive stretching and breathing exercise will set you up for a good night’s sleep. Let’s get started!
VIDEO CONTENTS
00:00 Stiff Shoulders
00:10 Shoulder Flexion Test
00:32 Shoulder Hyperextension Test
01:14 Shoulder Anatomy
02:23 Hang Therapy Practice
06:00 Shoulder Flexion Stretch
06:34 Science of Stretching Principles
08:30 Shoulder Pow
ANATOMY
Your shoulder is the most mobile joint in your body and has the widest range of motion. But this flexibility makes it really susceptible to injuries. To avoid issues, it's crucial to maintain strength, stretching, and mobility in your shoulders.
An interesting aspect of your shoulder area is the ligamental roof, known as the coracoacromial ligament, located near the top. This ligament can deteriorate, stiffen, or even collapse if it isn’t adequately exercised, particularly through overhead arm movements. In this video we’ll focus on enhancing space in this area. Additionally, we’ll aim to elongate the muscles in your armpits, lats, and teres major. We'll also work on the rotator cuffs and smaller muscles around your shoulders, especially as we engage in hyperextension movements.
DISCLAIMER - this guide is for educational purposes only. If you have serious shoulder discomfort or pain, see a doctor to rule out a serious injury before starting any self-care practices.
EXERCISES WE'LL LEARN
1) Hang Therapy Practice
2) Shoulder Flexion Stretch
3) Shoulder Pow
WANT MORE?
* Join our YOGABODY Daily at-home fitness program: www.yogabody.com/yb-daily/
* My podcast: www.LucasRockwoodShow.com
* Main site: www.yogabody.com/
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Got a question? Please post down below.
#ShoulderExercises #Shoulders #ShoulderFlexion
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PDF pose chart here: www.yogabody.com/10-min-shoulder-stretches-youtube/
Thanks! At 70 I am a collection of old injuries and bad habits. Your exercises are something I can do despite, and the explanations help it all make sense.
Shoulder flexion exercises can be adapted to accommodate old injuries and habits. Understanding the mechanics can make a big difference. Keep up the good work!
- YOGABODY Team
I have been lifting weights for most of my adult life - 40 years of lifting weights. In all this time I never learned how to stretch, and I've developed a lot of stiffness in places, and have had more limited range of movement than I would like to have. I started the 'Science of Stretching' program this past Monday, and have done the first week. This has been an absolute game changer for me. I've tried beginner yoga classes a few times, but even the beginning levels left me panting and flailing and feeling like a yoga failure. The way Lucas presents different options, and the way he talks his audience through each pose is simply amazing. I learned that I'm not as stiff as I had thought; even in these past five days of doing each daily set of stretches I've found an amazing amount of new flexibility and release from pain. This shoulder stretch (the Shoulder Pow was covered on one of the days of the first week of 'Science of Stretching') is exactly what I need to recover from recently diagnosed left shoulder impingement. Soon I will be swinging branch-to-branch like my monkey cousins do 😄. Thank you, Lucas, for your gift of clarity, knowledge, practice and compassion.
That's fantastic progress! The program's approach and your commitment really do make a difference. Keep up the great work, and here's to swinging freely like a monkey in no time, Eric! 👍
-YOGABODY Team
Very helpful for shoulder stretching
Great information
ได้รับความรู้ มาก❤😅
Loved it.Thanks a bunch Lucas❤!
So happy to hear you loved it! Thanks for the support.
- YOGABODY Team
Thank you for all the yoga tips and excercises you have been sending. They have helped me a lot.
Glad it helped @user-sn6lq4jl4j!
- YOGABODY Team
bookmarked. Thank you very much 🙂
You're welcome! Happy stretching!
- YOGABODY Team
Great tips! 😊
Glad you found the tips helpful!
- YOGABODY Team
Great video Lucas. Thank you so much - you're changing my life with stretching.
Thank you for the kind words!
-YOGABODY Team
thanks a lot!!!
You're most welcome!
- YOGABODY Team
Thank you so much for the tips it really help to release pain immediately 👏🏻👏🏻👏🏻
You're welcome! We're glad the tips helped for immediate pain relief.
- YOGABODY Team
Thank you : )
You're welcome! 😊
- YOGABODY Team
Great videos. Clear, science-based, and visually supported explanations. And then giving also practical advice. You got a new subscriber!
Thank you for the support!
- YOGABODY Team
Thanks to daily yoga I did well on the tests, but those exercises feel so good and I really felt the stretch. Thank you!
That's fantastic to hear! We're glad the exercises felt good and provided a great stretch. Keep up the excellent work with your daily yoga and studies.
- YOGABODY Team
it helps me ..tove it!
Glad to help!
- YOGABODY Team
By the way they are excellent exercises, thankyou very much.
Glad you liked the video!
-YOGABODY Team
Thanks you as always... God Bless am gonna try this , as my hyperextension is really affected n cannot enjoy YOGA, back hand clasping poses because of that. I will try my best to get it right. God Bless n More Power to you🙏🙏🙌🙌
You're very welcome! We appreciate your kind words. Wishing you the best in improving your hyperextension and enjoying yoga more.
- YOGABODY Team
Thank you for the great videos, do you or would you do any videos referencing scoliosis?
If you have any particular concerns about scoliosis, consulting with a doctor would be advisable. Stay well!
- YOGABODY Team
I don't have the ability to hang from my door frame, BUT, I do this same hang exercises on my Total Gym in a moderately high position. I have the book SHOULDER PAIN by Dr. Kirsch.
Thank you, Lucas for sharing this information ~
That's a great adaptation! And, you're welcome!
- YOGABODY Team
As someone who has purchased your stretch routine, I can say these are some of my favorite stretches.
I do have a question. On the last stretch with the band, I can clasp my fingers on one side, but on the other side I can't even get close because my bottom arm doesn't want to go near my mid-back. Do you think repeating this stretch would help me get to where my fingers could touch on either side?
Great to hear you're stretching! Yes, give the repeat a try
Still recovering from my 2nd frozen shoulder. Will give these a try. My first thawed in 12 mths this other shoulder is now at 17 mths and still frozen.
Please consult with a doctor if you're managing and recovering from your condition. Wishing you a speedy recovery!
- YOGABODY Team
Bare with me, again 😊🙏.
While having a ~90° between legs and upper body (either by bending while standing or being floored).
Place a hand behind your Lower back (palm facing away from the back).
Move same shoulder backwards (don't prevent elbow from following and also follow same motion with the neck).
Repetitions as any other similar exercises (and OFC, consult with a qualified personnel 🙏).
☝️ This should be totally painless and will GREATLY help with the "Shoulder Paw"! 🙏
Btw, thanks again for the great knowledge you are sharing. 🙏
Great Videos . Any doubts I come to yoga body
Thanks for the support!
-YOGABODY Team
For the 3rd stretch, shoulder pow, my shoulder is too painful to hold behind my back. What stretches do you recommend for being unable to bend my elbow and move my forearm behind my back? I hope you add other ranges of motion for shoulders here-I love the stretches I’m able to do.
We're glad you're enjoying the stretches, Melissa! For shoulder pain, try these: Doorway Stretch (forearms on door frame, lean forward), Cross-body Shoulder Stretch (arm across chest, pull gently), and Child's Pose (to relieve tension). We appreciate your feedback and will consider adding more shoulder stretches.
- YOGABODY Team
Thank you! This helps! Do you have any for that bump between my shoulders at the base of my neck?
Here's our TH-cam playlist on neck exercises, Charmed. You can check the tech neck first. Hope it helps!
Watch here: www.youtube.com/@YOGABODY.Official/search?query=neck
- YOGABODY Team
❤️💖🙏💖❤️
🎉🎉🎉😊
Is there an alternative to the puppy pose? I can't bend my knees like that as I have partial joint replacements.
I like to do it with my knees in a 90 degree angle.
My shoulders are horrendously tight since I had use crutches for about 4 years.... I've had 2 yrs of acupressure treatments for my spinal injury but shoulders are still too tight....I used to be hypermobile in my shoulders 😢
Sorry to hear about your shoulder tightness, especially after using crutches and dealing with a spinal injury. Wishing you the best on your journey to increased comfort and mobility!
- YOGABODY Team
I cannot reach my right arm behind my back or hang without sharp pain down the outside my whole arm. I am having the hardest time diagnosing the problem. It has been this way for months and nothing seems to be helping?
Keep working in your pain free-range. Give it 3-4 weeks, and if it continues, go see a doctor. Nerve pain particularly in your arm can be indicative of a larger problems such as something in your neck.
I have arthritis in my left shoulder it is not painfull but rrestictive in movement flextion, and know my skelenton is uneven, I have started hanging today from the door which is o, second exercise cannot stay ther for to long.Do you think that if i do these exercises for shorter periods of time it shoulf be ok?
Adjusting the exercises to fit your comfort level is key, especially with arthritis. Starting with shorter periods and gradually increasing as tolerated can still bring benefits over time. Just listen to your body and make adjustments as needed.
-YOGABODY Team
Thank you 😊
Glad you like the video, mumanastasia!
-YOGABODY Team
You said; If this practice helps you...create extra space, you can...."
How would one know if it creates extra space?😊
You may notice increased flexibility, reduced tension, and improved range of motion as signs that the practice is creating extra space within your body.
- YOGABODY Team
Excellent presentation. I've been working on "hang therapy" for several weeks - there is also a distinct challenge to the grip in this one, so that's a bonus!
Keep it up!
- YOGABODY Team
No way of doing the hang, is there an alternative?