Hi All and WELCOME to the next installment of 'Stretch of the Week'. Lately I've people having difficulties with their shoulder and upper back and it's seems only fitting that we continue with this theme. There are common stretches to do with the shoulder and stretches to do with the back but none focus of the traps...enter the cross over shoulder stretch.
Have your feet flat on the floor about shouler width apart and simply cross your arms infront of your body and grab the backs of your knees. Now if your not some elite gymnast and cannot reach the backs of your knees the sides of your thighs will do, it just means you have to grip a little tighter. Keep your chin up and extend your knee but dont lock them in.
The cross over shoulder stretch is best done in the morning to get you ready for the day or feels amazing after a hot shower. You should feel tension from the midline of your back down towards your shoulders. It's an idea to also swap your hands over to get an even stretch through both trapezius muscles.
Don't ever under estimate the importance of stretching and the benefits it holds.
Have your feet flat on the floor about shouler width apart and simply cross your arms infront of your body and grab the backs of your knees. Now if your not some elite gymnast and cannot reach the backs of your knees the sides of your thighs will do, it just means you have to grip a little tighter. Keep your chin up and extend your knee but dont lock them in.
The cross over shoulder stretch is best done in the morning to get you ready for the day or feels amazing after a hot shower. You should feel tension from the midline of your back down towards your shoulders. It's an idea to also swap your hands over to get an even stretch through both trapezius muscles.
Don't ever under estimate the importance of stretching and the benefits it holds.
It is important to bend your knees when reaching for the backs of your knees and then stand up, without locking your knees in. Keep you chin up and spot a point on the wall or watch the tv so your head doesn't drop.
The Cross Over Shoulder stretch is therapeutic for dislocation, subluxation, acromioclavicular seperation, skternoclavicular seperation, impingment syndrome, rotator cuff tendonistis, shoulder bursitis and frozen shoulder.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Upper Body Stretches" wall chart by B. Walker.
The Cross Over Shoulder stretch is therapeutic for dislocation, subluxation, acromioclavicular seperation, skternoclavicular seperation, impingment syndrome, rotator cuff tendonistis, shoulder bursitis and frozen shoulder.
Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation. Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time. Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).
Image taken from "Upper Body Stretches" wall chart by B. Walker.
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