Shoulder Stretches

Since we have been spending a lot of time with our arms extended overhead, I thought it would be good to review a few basic shoulder stretches.  If you have trouble with the overhead squat, these would be good to do before you squat, or between sets.

Start by kneeling on the ground.  Place your hands (palms facing in) on a foam roller two feet in front of you.  Let the foam roller pull your hands away from your hips and press your chest toward the ground.  You should feel this stretch in your lats.  Hold 30 seconds.

Without leaving the position of the last stretch, take one hand, palm facing your belly button, and slide it on the ground under your body.  Follow the hand with your shoulder and your head.  You can let your head rest on the ground.  You should feel this stretch in your shoulders and lats.  Switch sides.  Hold 30 seconds on each side.

With your head, spine and hips resting on the foam roller, bend your elbows to ninety degrees.  Your hands, forearms and elbows should be close to the ground or touching it.  Slide your elbows up and down, as if you are making snow angels (except your elbows are bent).  This stretches your pectoral muscles and helps to relax your traps.  Do this 10 times, slowly.

In the same position as the stretch before, stretch one arm to your head and your other to your feet.  This stretches the traps and lats on opposing sides.  Do this 10 times each side, hold 3 seconds.

Standing or sitting, bring your left elbow up and close to your head.  With your right hand, gently push the elbow back and toward your ear.  You should feel this stretch in the triceps and lats.  Hold 30 seconds and do both sides.