Shelton Sports and Spine | Shelton, CT Chiropractor | Dr. Jason Queiros | Sports Chiropractic
Purpose: These are great stretches for the shoulder muscles in 4 directions.
Instruction: Use pull-up bands or another strong band attached to something high. Hold each stretch for 30 seconds.
1 - For the first stretch, with the band in your palm, bend forward at the hips, letting the band pull your arm in opposition. You should feel a stretch in your armpit and down your side chest.
2 - For the second stretch, stand with your arm in the band across your body. You should feel this stretch across the side of your shoulder and arm.
3 - For the third stretch, turn so your arm in the band stretches to the side then behind you. You should feel this stretch across the chest and front of the arm.
4 - For the fourth stretch, lift your arm above your head and behind your head, facing away from the band. Keep your palm straight up and let the band pull your elbow up and back.
Common Errors: Make sure to keep your core engaged, and let the bands pull your arm in each direction until you feel a comfortable, but not painful pull. The technique is key to feel a stretch - watch the video to see hand placement with the band.