Workout of the week: 15 minutes of effective stretching exercises for the shoulder | ATLETICA

Do you often feel like your shoulders are stiff, as if you've been carrying a heavy load all day? Whether it's from sitting for hours, intensive training or stress - our shoulders carry a lot. We often forget how important it is to keep them flexible and relaxed. With just 15 minutes of targeted shoulder stretching exercises per day, you can counteract this feeling and make your shoulders loose and supple again.

In this workout of the week, we'll show you effective stretching exercises for your shoulders that will not only help you become more flexible, but will also relieve tension and prevent injuries. Whether after training, during a break from work, or just in between - these exercises are quick, easy, and incredibly effective. Let's free your shoulders from the burden of everyday life!

Why is shoulder stretching so important?

The shoulder is one of the most flexible and at the same time most sensitive joints in our body. It allows incredible freedom of movement, but is also susceptible to tension, overload and injuries. This is exactly where targeted shoulder stretching exercises come into play.

1. Improve mobility: Regular stretching exercises for the shoulder keep the joints supple and promote the flexibility of the surrounding muscles.
2. Relieve tension and prevent pain: Sitting for long periods, one-sided strain or intensive training can cause the shoulder muscles to tense up. Shoulder stretching helps to relieve this tension and promote blood circulation in the region .
3. Minimize the risk of injury: Shortened muscles increase the risk of overload and injury, especially in sports such as tennis, swimming or strength training. You can prepare your shoulders for strain with targeted stretching exercises.
4. Improve posture: Tense shoulders often lead to poor posture, such as shoulders that are tilted forward or a hunched back. Regular shoulder stretches open up the chest area, relieve the shoulders and promote an upright posture.
5. Increase performance: Whether bench presses, pull-ups or everyday movements: Flexible shoulders enable a greater range of motion and more power development.

Targeted shoulder stretching is therefore not only a must for athletes, but also for anyone who wants to do something good for their body. In the next section, we will look at the anatomy of the shoulder to better understand how stretching exercises work!

Anatomy of the Shoulder: The Most Complex Joint in Your Body

The anatomy of the shoulder makes this joint one of the most versatile, but also the most vulnerable in the human body. Its special structure allows us enormous freedom of movement - from overhead movements to turning in all directions. At the same time, this flexibility requires a complex interaction of muscles, tendons and ligaments, which can also be susceptible to injury or tension.

1. Structure of the shoulder

The anatomy of the shoulder consists of three main joints:

• Main shoulder joint (glenohumeral joint): The joint between the humeral head and the shoulder blade enables most movements.
• Scapula-thorax joint: This "joint" is not a real joint, but describes the sliding movement of the shoulder blade on the rib cage.
• Acromioclavicular joint: Connects the collarbone to the shoulder blade and provides stability.

This interaction allows the shoulder to rotate and move in almost all directions – a freedom of movement that no other joint in the body has.

2. The role of the muscles

The muscles play a central role in the anatomy of the shoulder, as they provide stability and strength for movements. Particularly important are:

• Rotator cuff: An interaction of four muscles that stabilize the shoulder joint and enable rotational movements
• Deltoid: The large, visible shoulder muscle responsible for lifting and rotational movements.
• Rhomboids and trapezius muscles: Support the stability of the shoulder blade and indirectly influence shoulder movement.

15 minutes focus: stretching exercises for the shoulder and flexible shoulder muscles

With this 15-minute workout, you can specifically stretch your shoulder muscles and improve mobility at the same time. The following shoulder stretching exercises are easy to perform, require no equipment and are suitable for both beginners and advanced users. Whether you want to relieve tension or improve your performance - these exercises make the difference!

1. Arm cross stretch (cross-stretching the arms)

This exercise is ideal for stretching the back shoulder muscles and relieving tension in the upper back.

Execution:

• Stretch one arm straight out in front of you and use the other hand to pull it across your chest.
• Hold the stretch for 20-30 seconds and then switch sides.

Tip: Make sure to keep your shoulders relaxed to maximize the stretch.

2. Shoulder opener

A classic shoulder stretch that opens the chest and front shoulder area.

Execution:

• Clasp your hands behind your back and stretch your arms down.
• Squeeze your shoulder blades together and raise your arms slightly without overextending your back.
• Hold the position for 20 seconds.

3. Door frame stretch

A perfect exercise to stretch the entire shoulder muscles and promote mobility of the front shoulder.

Execution:

• Stand in a doorway and place your forearms at a 90-degree angle to the sides of the door.
• Slowly lean forward until you feel a stretch in your shoulder and chest area.
• Hold the position for 20-30 seconds.

4. Overhead Stretch

This exercise helps to relieve tension in the shoulder and latissimus area.

Execution:

• Raise one arm above your head and bend the elbow so that the palm touches your upper back.
• With your other hand, grab your elbow and gently pull it back.
• Hold the stretch for 20 seconds per side.

5. Cat-Cow Stretch

A dynamic stretch that mobilizes the spine and complements the stretching exercises for the shoulder.

Execution:

• Get into a quadruped position.
• As you inhale, arch your back (cow) while pulling your shoulders back.
• As you exhale, arch your back (cat pose) while pushing your shoulders forward.
• Repeat this movement for 8-10 breaths.

With these exercises you can effectively stretch your shoulder muscles and improve your flexibility in just 15 minutes. Regular stretching not only promotes mobility, but also prevents tension and injuries - for healthy, high-performance shoulders!

Conclusion: Flexibility starts with stretching exercises for the shoulder

Targeted stretching exercises for the shoulder are the key to more mobility, less tension and better posture. Shoulder stretching not only helps prevent discomfort, but also strengthens the interaction of the muscles, as required by the complex anatomy of the shoulder.

If you stretch your shoulder muscles regularly, you can increase your flexibility and avoid injuries at the same time. Whether in the morning, at the office or after training - take a few minutes every day for your shoulders and they will thank you with strength and flexibility!