Hi All and WELCOME to the next installment of 'Stretch of the Week'. I had a few clients recently who complained of general shoulder and upper back tightness, and after their treatments I recommended they stretch their shoulders and surrounding musculature. Whenever I recommend that sort of thing, I always suggest "... just the usual shoulder stretches you would do at the gym. You know the ones I mean?" Usually they do, but sometimes they don't, and this has led to this weeks choice of stretches. Good, basic shoulder girdle - upper arm- upper back stretches that everyone should know and use every day.
These stretches are really good for anyone who uses their arms and upper back a lot at work or play - and yes, again that does cover just about everyone. If you do not regularly and thoroughly stretch your shoulders and upper back you can end up with really achy arms, or even Peripheral Neuropathy symptoms (pins and needles in your hands/fingers).
The stretches for today are again very simple and easy to do regularly throughout your day. They compliment the other upper body stretches (weeks #1, 4, 7, 8, 9, 10, 12, 15 and 20) very nicely, and when incorporated into your daily stretching regime can help you stay on top of things and avoid most arm, neck, and shoulder complaints. You can certainly do these stretches anywhere and at anytime, and whithout fear of embarrasment, so there is no excuse not to. 5 minutes a couple of times a day, every day, and you wont help but notice the difference before too long.
Don't ever under estimate the importance of stretching and the benefits it holds.
These stretches are really good for anyone who uses their arms and upper back a lot at work or play - and yes, again that does cover just about everyone. If you do not regularly and thoroughly stretch your shoulders and upper back you can end up with really achy arms, or even Peripheral Neuropathy symptoms (pins and needles in your hands/fingers).
The stretches for today are again very simple and easy to do regularly throughout your day. They compliment the other upper body stretches (weeks #1, 4, 7, 8, 9, 10, 12, 15 and 20) very nicely, and when incorporated into your daily stretching regime can help you stay on top of things and avoid most arm, neck, and shoulder complaints. You can certainly do these stretches anywhere and at anytime, and whithout fear of embarrasment, so there is no excuse not to. 5 minutes a couple of times a day, every day, and you wont help but notice the difference before too long.
Don't ever under estimate the importance of stretching and the benefits it holds.
As far as technique goes for these stretches, it is important to hold your upper back straight and stable. The muscles being stretched with the Parallel Arm Stretch attach from your spine to the proximal Humerus (upper arm bone) and holding your back straight and stable will enable the stretch by securing one end of the target muscles. These are more stretches that you can hold as long as you like and just relax into the position and breathe naturally. Just make sure you do not move too quickly or sharply and all is good.
The Parallel Arm Stretch is beneficial to anyone recovering from Shoulder Dislocation or Subluxation, Acromioclavicular or Sternoclavicular separation, Impingement syndrome, Rotator Cuff tendonitis, Shoulder bursitis or Frozen shoulder.
The Triceps Stretch is beneficial to anyone recovering from Elbow sprain or dislocation, Elbow bursitis, or Triceps tendon rupture.
Always rememberthat 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 Parallel Arm Stretch is beneficial to anyone recovering from Shoulder Dislocation or Subluxation, Acromioclavicular or Sternoclavicular separation, Impingement syndrome, Rotator Cuff tendonitis, Shoulder bursitis or Frozen shoulder.
The Triceps Stretch is beneficial to anyone recovering from Elbow sprain or dislocation, Elbow bursitis, or Triceps tendon rupture.
Always rememberthat 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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