This is an excellent stretch if you are feeling a nagging pain between your shoulder blades or in your upper shoulders. Or if you are having a hard time moving your shoulder.
You can do this stretch on a chair or the side of your bed, but our favorite is using an exercise ball.
Here is my favorite shoulder & side stretch:
We call this the "Lat" stretch because one of the main muscles stretched in this position is a muscle called your "latissimus dorsi" or "lats" for short.
This stretches the:
shoulder, rotator cuff, neck, side of your body, low back & hips
The main goal is to separate the tip of the wrist from the middle of the low back.
First, on your hands and knees, put your arm over the ball right in front of you with your thumb up.
Push down into the ball while holding your body straight
Keep your neck in neutral position, so in this case, facing the floor
Disclaimer: These stretches are intended for Athletic Touch Therapeutic Massage clients as a reference after we have practiced each stretch together.
Please check with your doctor to make sure that you are well enough for physical exercise and stretching.
Stretch for arm, shoulder, hip, hip flexors, obliques,
rotator cuff muscles, lats & many other muscles
Keep your thumb up like this. even when you roll your arm & ball inward
Reach your opposite leg out to take the stretch all the way from the arm, down the side of the body and into the low back and hip
Change sides, and also try reaching out the same side leg as the arm stretching on the ball
Starting position: on hands and knees, arm on the ball with the thumb up, neck in neutral position.
Reach out the same side leg as the arm stretching for a different version of the same stretch.