Primary muscles: Shoulders
Secondary muscles: Upper arm, upper back
Equipment: No equipment
SHOULDER STRETCH INSTRUCTIONS
1. Bring one arm across your upper body and hold it straight.
2. Grasp the elbow with the other arm and gently pull toward your chest.
3. Hold for 10 to 20 seconds and repeat on the other side.
PROPER FORM AND BREATHING PATTERN
As you stretch your shoulders, breathe slowly and relax the body. Exhale as you deepen the stretch and breathe in as you release the stretch. Don’t bounce your arms and don’t hold your breath, just keep the movements smooth and free of any discomfort.
Excessive stress and strain can make your muscles tense up and can cause stiffness and pain. The shoulder stretch is a great exercise for reducing stress and tension and for improving circulation in the shoulder joint and muscles. Since the shoulders have such a wide range of movement, it’s important to stretch them regularly to encourage flexibility and reduce any signs of pain or fatigue.
INTENSITY AND DURATION
Pull your arm toward the chest until you’re able to feel the stretch in your shoulder muscles. Hold the stretch for 10 to 20 seconds without forcing the movement. Deepen the stretch slowly, until all the tension is gone, and then release the stretch and relax your arms.
To calculate the number of calories burned doing the shoulder stretch, enter your weight and the duration of the exercise: