7 Pre-Workout Stretches to Avoid Shoulder Injuries

Shoulder injuries can be frustrating. These injuries can range from minor strains to more severe issues such as rotator cuff tears, which may require Boise’s best orthopedic surgeon to repair.

In order to prevent shoulder injuries from occurring, it is important to incorporate stretches into your pre-workout routine that target the muscles and joints of the shoulder. So, what stretches should you be doing to avoid shoulder injuries?

Here are a few exercises you can do at home:

#1 Doorway Chest Stretch

The doorway chest stretch is a great stretch for the chest and front of the shoulders that is much safer for the shoulder joint than the chest stretch with hands interlocked behind the back. To perform this stretch, stand in a doorway with the hands on the door frame at about shoulder height.

Step one foot forward and lean the chest forward, feeling a stretch in the chest and front of the shoulders. This stretch is much gentler on the shoulder joint because the arms are supported by the door frame, rather than relying on the shoulder joint to hold the weight of the arms.

#2 Cross-Body Arm Stretch

The cross-body arm stretch is another good option for stretching the muscles and joints of the shoulder. To perform this stretch, stand with the feet shoulder-width apart and lift one arm across the front of the body, keeping the elbow straight. Use the other hand to gently push the elbow towards the opposite shoulder, feeling a stretch in the back of the shoulder.

This stretch is gentle on the shoulder joint because it uses the opposite hand to provide resistance, rather than relying on the shoulder joint to hold the weight of the arm.

#3 Banded Shoulder Internal Rotation

This one is a great stretch for the muscles of the shoulder, particularly the rotator cuff muscles. To perform this stretch, you will need a resistance band. Stand with the feet shoulder-width apart and hold the band in front of your body with the palms facing up. Keep the elbows bent at a 90-degree angle and rotate the arms inward, feeling a stretch in the front of the shoulders. This stretch is safe for the shoulder joint because the resistance band provides a controlled amount of resistance, rather than relying on the shoulder joint to hold the weight of the arms.

#4 Wall Slides

Wall slides are a great exercise for improving shoulder mobility and strengthening the muscles of the shoulder. To perform this exercise, stand with your back against a wall and your feet shoulder-width apart. Place your palms on the wall at shoulder height, with the fingers pointing towards the ceiling. Slowly slide your arms up the wall, keeping your palms in contact with the wall, until your arms are fully extended overhead. Then, slowly lower your arms back down to the starting position. This exercise is gentle on the shoulder joint because it allows you to control the range of motion and the amount of resistance.

#5 Pec Minor Release

The pec minor muscle, located in the front of the shoulder, can often become tight and overactive, leading to issues with shoulder mobility and stability. To perform a pec minor release, you will need a foam roller or other cylindrical object.

Place the foam roller on the ground and lie on top of it with the foam roller positioned under the front of the shoulder. Slowly roll back and forth, applying pressure to the pec minor muscle. This stretch is safe for the shoulder joint because it allows you to control the amount of pressure applied to the muscle.

#6 Shoulder Blade Squeeze with Resistance Band

While the traditional shoulder blade squeeze stretch may be harmful to the shoulder joint, a variation using a resistance band can be a safe and effective way to stretch and strengthen the muscles between the shoulder blades.

To perform this stretch, stand with the feet shoulder-width apart and hold a resistance band in front of your body with the palms facing up. Keep the elbows bent at a 90-degree angle and squeeze the shoulder blades together, feeling a stretch in the middle of the back.

This stretch is safe for the shoulder joint because the resistance band provides a controlled amount of resistance, rather than relying on the shoulder joint to hold the weight of the arms.

#7 Shoulder Taps

Shoulder taps are a simple but effective way to improve shoulder stability and mobility. To perform this exercise, stand with the feet shoulder-width apart and lift one arm straight up in front of your body. Tap the opposite shoulder with the fingertips and then return to the starting position. Repeat on the opposite side. This exercise is gentle on the shoulder joint because it allows you to control the range of motion and the amount of resistance.

Incorporating these stretches and exercises into your pre-workout routine can help to improve shoulder mobility and stability, reducing the risk of shoulder injuries. Remember to listen to your body and stop any stretch or exercise that causes pain or discomfort. It is always a good idea to consult with a physical therapist or other healthcare professional if you have any concerns about your shoulder health.

FAQ

How often should I do these stretches?

It is generally recommended to stretch at least a few times per week, either as part of your preworkout routine or as a separate session. It is also a good idea to stretch before and after your workouts to help improve flexibility and reduce the risk of injury.

How long should I hold each stretch?

The length of time that you hold each stretch will depend on your flexibility and the specific stretch that you are doing. As a general rule, it is recommended to hold each stretch for at least 30 seconds and up to 60 seconds. However, if you are unable to hold the stretch for this long, it is better to hold the stretch for a shorter period of time and gradually work your way up to a longer hold.

Can I do these stretches every day?

It is generally safe to do these stretches every day, provided that you are not experiencing any pain or discomfort. However, it is important to listen to your body and stop any stretch or exercise that causes pain or discomfort.

An Ounce of Prevention….

…is worth a pound of cure! Overall, by practicing stretches and exercises into your pre-workout routine, you can help to reduce the risk of shoulder injuries and improve overall shoulder mobility and strength.

Remember to listen to your body and stop any stretch or exercise that causes pain or discomfort. If you have any concerns about your shoulder health, it is always a good idea to consult with a physical therapist or other healthcare professional.