I love this stretch – it’s a firm favourite for the shoulders. This stretch targets lots of different muscles in your shoulders, including your internal and external rotators, your pecs, your lats and your triceps.
FIRST STEP: Reach your right hand behind your head, bending at your elbow. At the same time, reach your left hand behind your mid back, also bending at the elbow.
SECOND STEP: Try and creep your hands together slowly so you can clasp them together (as in the first photo). Don’t worry if you can’t get them to reach at first, just use a towel to help you and just creep your hands along the towel as far as you can (as in the second photo).
THIRD STEP: Hold for 30 seconds.
FOURTH STEP: Switch sides and repeat.
This should feel like a nice stretch in different areas of your arms and shoulders, depending which arm is over and which is under.
It shouldn’t feel like increased pressure on your shoulder joint, shouldn’t cause a pinching sensation and shouldn’t cause any sharp pain. If it does, stop the stretch and seek the advice of myself or another health professional.
Some tips:
Don’t turn into a contortionist trying to do this stretch – use the towel to help you initially. Don’t “bounce” this stretch, take it nice and slow. And remember to breathe deeply.
As always, check with me or a suitable health professional for advice if you’re not sure about which stretches are best for you personally.