Stretching Anatomy-2nd Edition (5 page)

When any of these conditions are severe, it is difficult to stretch the flexors without pain. This stretching activity places a low stretch stress on the musculature and hence is easy to tolerate. When you feel less stretch when doing this activity, it is best to advance to one of the other shoulder flexor stretching activities.

Intermediate Shoulder Flexor Stretch

Execution

1. Stand or sit upright on a backless chair, with the left arm behind the back and the elbow bent at about 90 degrees.
   
2. Place feet shoulder-width apart with the toes pointing forward.
   
3. Grasp the left elbow, forearm, or wrist, depending on your flexibility, with the right hand.
   
4. Pull the upper left arm across the back and up toward the right shoulder.
   
5. Repeat this stretch for the opposite arm.
   

Muscles Stretched

• Most-stretched muscles:
  Left pectoralis major, left anterior deltoid, middle deltoid
  
• Less-stretched muscles:
  Left levator scapulae, left pectoralis minor, left supraspinatus, left serratus anterior, left coracobrachialis
  

Stretch Notes

This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. This exercise provides a better stretch than the beginner shoulder flexor stretch, but it is best to start using this stretch only after you have progressed through the beginner exercise and find it difficult to apply any stretch at the beginner level.

If you cannot reach the elbow, then grasp the wrist. When pulling on the wrist, it is easy to pull the arm across the back, but remember that the best effect comes from pulling upward as well as across. Also, keep the elbow locked at a near 90-degree angle. Changing the alignment of the back will also influence the magnitude of the stretch. If you cannot keep the back straight, arching the back is preferable to bending at the waist. Just be careful; it is easy to lose balance when doing this stretch while both arching the back and standing. If maintaining balance while standing is a problem, do this stretch while sitting on a stool or chair.

Advanced Shoulder Flexor Stretch

Execution

1. Stand upright while facing a doorway or corner.
   
2. Place feet shoulder-width apart, with one foot slightly in front of the other.
   
3. With straight arms, raise your arms to shoulder level, and place the palms on the walls or doorframe with the thumbs on top.
   
4. Lean the entire body forward.
   

Muscles Stretched

• Most-stretched muscles:
  Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii
  
• Less-stretched muscles:
  Infraspinatus, latissimus dorsi, subclavius, lower trapezius
  

Stretch Notes

This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. However, if you have any of the aforementioned problems, it is better to start with the beginner stretch and work your way up to the advanced stretch. This exercise provides a better stretch than either the beginner or intermediate shoulder flexor stretches, and it is better to use if you can tolerate the pain or discomfort it may produce.

To get the maximum benefit during the stretch, keep the elbows locked and the spine straight. The greater the forward lean, the better the stretch. Forward lean is controlled by how far the lead foot is in front of the chest at the starting position. Hence, place the foot forward only enough to maintain balance. It is possible to do the neck extensor stretch simultaneously with the shoulder flexor stretch, but without the hands pushing down on the head. However, without having the hands pushing down on the head, the neck extensor stretch will be of a lower intensity than if it were done by itself.

VARIATION

Shoulder Flexor and Depressor Stretch

By elevating the arms above parallel, you can include the pectoralis minor as one of the major muscles being stretched. Stand upright while facing a doorway or corner, with the feet shoulder-width apart and one foot slightly in front of the other. Keeping the arms straight, raise the arms high above the head, and place the palms on the walls or doorframe. Lean the entire body forward.

Assisted Shoulder and Elbow Flexor Stretch

Safety tip Pull the wrists back gently.

Execution

1. Stand upright or sit on the floor for more stability.
   
2. If standing, place feet shoulder-width apart with one foot slightly in front of the other. If sitting, sit on the ground with both legs extended out in front of you.
   
3. Extend both arms parallel to the floor.
   
4. Point the hands slightly back.
   
5. Have a partner stand behind you facing your back and grab hold of each arm at the wrist.
   
6. The partner pulls the wrists toward each other while being careful not to overstretch the joint.
   

Muscles Stretched

• Most-stretched muscles:
  Pectoralis major, pectoralis minor, anterior deltoid, coracobrachialis, biceps brachii, brachialis, brachioradialis
  
• Less-stretched muscles:
  Latissimus dorsi, lower trapezius, subclavius
  

Stretch Notes

This stretch is excellent for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. Additionally, this stretch helps prevent what many people call muscle boundness, or rounded and forward-thrusted shoulders combined with an inability to completely straighten the arms. This stretching activity is one of the better exercises for both the shoulder and elbow flexors. The partner can modify the stretch to tailor it to beginner through advanced by simply stretching to the point of pain toleration.

It is important for the partner assisting with this stretch not to become overly aggressive when pulling the wrists together. An overly aggressive stretch can result in muscle strains and, in extreme cases, shoulder dislocation. Moreover, as the wrists get closer to each other, people have a tendency to lean back to reduce the pain. If you find yourself leaning back, it is a good idea to bend at the waist and lean slightly forward at the start of the stretch.

Seated Shoulder Flexor, Depressor, and Retractor Stretch

Execution

1. Sit on the floor with the legs straight.
   
2. While keeping the arms straight, place the palms on the floor, fingers pointed back, about one foot (30 cm) behind the hips.
   
3. While keeping the arms straight, lean back toward the floor.
   

Muscles Stretched

• Most-stretched muscles:
  Pectoralis major, anterior deltoid, coracobrachialis, biceps brachii, pectoralis minor
  
• Less-stretched muscles:
  Latissimus dorsi, lower trapezius, subclavius, rhomboids
  

Stretch Notes

This stretching activity is one of the better unassisted exercises for stretching both the shoulder and elbow flexors simultaneously. It is an excellent stretch for overcoming a vulture neck or rounded, hunched shoulders arising from poor posture. It also helps relieve the pain associated with shoulder impingement, shoulder bursitis, rotator cuff tendinitis, and frozen shoulder. Additionally, this stretch helps prevent what many people call muscle boundness, or rounded and forward-thrusted shoulders combined with an inability to completely straighten the arms.

To maximize the stretch, keep the arms straight. If it is difficult to refrain from bending the arms, place the hands closer to the hips. Moving the hands farther from the hips can increase the stretch. To keep the body from sliding along the floor, you may need to brace the soles of the feet against a wall. Sitting on a mat with the hands on a hard surface will increase the stretch as well as add comfort.

Beginner Shoulder Extensor, Adductor, and Retractor Stretch