Shoulder Flexibility - How To Enhance It?

The shoulder is a vulnerable joint in the upper body. Your shoulder joint becomes vulnerable to imbalances in the muscles as it is strongly supported by them. Bad posture, especially hunched posture, leads to tensions in muscles. This leads to chronic shoulder problems.

Here are six stretches you can do to improve mobility in your shoulder -

1. Thoracic spine roll-out with shoulder flexion - Put a foam roller underneath your shoulder blades after lying down on the floor. The foam roller should be perpendicular to your spine. Place a barbell above your head. Keeping your elbows straight, lower your hips to the floor.

2. Modified downward dog - (From the standing position, keep your knees slightly bent, bend down slowly, and in the forward direction until your hands touch the floor palm down. Bracing your abdomen, straighten your knees and push your hips upward having your body form an inverted ‘V’. Gently try to approximate your chest to the toes, without moving your hands.

3. Loosen the pectorals (muscles of the chest) and latissimus dorsi (widest muscle arising from the lower back) - Tight muscles can often lead to shoulder immobility. To loosen pecs, put a softball between the wall and your chest. Putting pressure on the ball, roll it to your pectorals. For the latissimus dorsi, lie down sideways on the floor and put a foam roller between your body and the floor. Follow the same movements as you would do loosen the pecs.

4. Sphinx pose - Lie face down on the floor and prop your body on your elbows. Push your chest off the ground, pressing your shoulder blades together. Stretching your head upwards, lift up one hand. Hold this position for a minute and then change hands.

5. Child’s pose - Kneel down on the ground and sit back on your heels. Then push your torso to the ground and keep your hands stretched in front of you. You should feel a stretch in your shoulders in this position. Hold the position for 15 to 20 seconds.

6. External rotation of the shoulder - Lie down on your side, holding a lightweight dumbbell on your free side. Place a foam roller there for support. Then bend your elbow at a right angle and lift the weight, keeping your upper arm stable. If pain persists, it is best to see a physiotherapist who is a medically trained expert in muscle and movement and will help you recover and relive.