How to Do the Anterior Shoulder Stretch: Tips, Technique, Correct Form, Benefits and Common Mistakes

An anterior shoulder stretch is one of the best things you can do to maintain a healthy body.

It's relatively easy and can be done almost anywhere. The anterior shoulder stretch can assist many issues that people have, such as poor posture, headaches or just anxiety. However, it's important to remember that people need to stick with this exercise over time to feel its full effect.

There are many different types of shoulder stretches. Each stretch targets a different area of your shoulders. The anterior, lateral, posterior and rotator cuff stretches are the most common. These stretches can help relieve tension in the shoulders and prevent future problems.

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How to Do the Anterior Shoulder Stretch the Right Way?

• To begin, stand up straight with your shoulders relaxed and your back straight.
• Put your hands behind your lower back, clasping them together.
• Keep your elbows straight and away from your body as you lift your clasped hands. Maintain a straight back.
• Stop lifting when you're no longer comfortable; don't stretch till you're in pain.
• Stretch your muscles for 15 to 30 seconds. You simply need to stretch once per session.

Stretching regularly can help keep shoulders from tightening in the first place. It's also important to get lots of exercises.

Long and complex shoulder and neck discomfort can be reduced by maintaining proper posture while sitting and standing, especially when working at a desk for long periods.

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Tips and Techniques for Anterior Shoulder Stretch

• Using a massage ball, lacrosse ball, or any ball that you find, place the ball where your shoulder and chest come together.
• To relieve pain in a particular area, put your hand on the side you're working on behind your lower back, and grab your wrist with the other hand.
• Turn your body away from the point of contact to fish for tender spots. When you find one, stay for a few seconds, and apply more pressure by leaning your body against a wall.
• Once it feels eased off, search a little bit more by going up and down or rotation in and out.
• You can also pull your hand further to see if you can get extra pressure on the muscle.

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Benefits of Anterior Shoulder Stretch

When a muscle extends, the fibres and fascia, or bands of connective tissue that surround it, lengthen to their entire length. That boosts the muscles and fascia's ability to extend during movement.

Anterior shoulder stretches can have a variety of health benefits. Stretching can help to:

• ease pain and tension
• boost your mobility
• improve posture and lower the chance of muscle and joint injuries

For those wanting to relieve chronic neck discomfort, research reveals that stretching alone is just as helpful as stretching combined with strength training. Neck ache can be caused by shoulder stress.

According to a small-scale 2015 study, a four-week regular anterior shoulder stretch regimen can lessen neck and shoulder pain. The stretching programme improved neck function and quality of life in office employees with chronic, moderate-to-severe neck pain.

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Common Mistakes

Keep these suggestions in mind to keep your shoulder mobility exercises safe and effective.

• Not listening to your body: If you experience any discomfort, stop. It's natural to feel some discomfort while completing these exercises or stretches, but you shouldn't be in excruciating pain. If you feel any discomfort, stop immediately.

• Not taking deep breaths: Remember to take deep breaths. Breathing exercises can help you relax and ease stress in your shoulders, back and other parts of your body. Breathing deeply can also help you exercise or stretch for extended periods.

• Rushing the exercise: Begin slowly. Don't try to do too much too quickly if you're new to working out or practicing shoulder exercises.

• Begin with a few simple exercises and stretches, before gradually adding more as your strength improves.

*Note: If you're currently suffering from chronic shoulder pain, it's a good idea to see your doctor and have them recommend a course of treatment.

While self-treatment by means of physical therapy stretches as mentioned above is definitely better than nothing, it's best to get professional advice on the root cause of your pain.

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Takeaway

The anterior shoulder stretch is a great way to reduce tightness and increase flexibility in the shoulders. If performed regularly and correctly, people may find that their range of motion improves as well.

Health care providers can also recommend simple exercises to reduce shoulder pain.

There are numerous other tips, tricks and techniques one can employ to help treat shoulder pain, with these exercises being a solid starting point. Experiment with them, and play around with the stretches to see how they feel on your body.

Anterior shoulder stretch is an important part of the recovery process, so don’t be afraid to dig in if you think that might help. If you want to improve your range of motion or hasten your recovery time, you can always enlist the help of a professional masseuse or physical therapist.