The Importance of Shoulder Stretching For Athletes

In sports, the shoulder plays a major role for pitchers, quarterbacks and basketball shooters and a lot can go wrong in the shoulder.  Shoulder tightness is the most common symptom that athletes experience in the back or posterior shoulder.

Also known as glenohumeral internal rotation deficit (GRID), this tightness is found in sports such as baseball, swimming and tennis and contributes to rotator cuff strains, tears and shoulder impingement. Shoulders require mobility and stability, proper stretching is important to maintain a balance between them. With proper stretching exercises, GRID and other shoulder conditions can be prevented.

Here are a few shoulder exercises you can do that can increase strength and mobility in that area:

• Shoulder Blade Squeezes – Sit or stand tall with your back straight. Squeeze your shoulder blades together until you feel a mild to moderate stretch. Hold the position for five seconds and repeat the exercise 10 times, as long as you’re not feeling any pain.
• Pendular Exercises – Lean forward with your forearm supported on a table or a bench.  Keep your back straight and your shoulders relaxed and gently swing your arm forward and backward until you feel a mild to moderate stretch. If you’re not feeling any discomfort, repeat the exercise ten times.
• The Wall Crawl – Stand against a wall and place your hand on the wall’s surface. Slowly use your fingers so that they are crawling up the wall until you feel a mild to moderate stretch. Repeat this exercise ten times until you feel a mild to moderate stretch.

If you start to feel pain during any of these stretches, stop immediately. An improper stretch could lead to more severe issues such as muscular tears. Your therapist can recommend other stretches that better apply to your position during the game. If you’ve recently injured the area, it is important to check in with your doctor.

Working out shoulders before game time can make a big difference. Call us today to schedule an appointment with our orthopedic doctors so that we can create a treatment plan to assist with your current shoulder pain.

Types of Shoulder Stretches

Shoulder stretches may help support comfort and range of motion, but the right approach can depend on your symptoms and the cause of your shoulder pain. Common options include shoulder mobility stretches to improve movement, shoulder impingement stretches to address tightness with overhead use, frozen shoulder stretches that focus on gentle motion, stretches for a pinched nerve in the shoulder that may include the neck and upper back, shoulder dislocation stretch routines that are typically introduced carefully at the right stage of recovery, overhead shoulder stretch variations for reaching flexibility, and capsular stretches shoulder techniques for stiffness. Stretches should be done slowly within a comfortable range, and increasing pain, weakness, or worsening symptoms can be a sign to stop and seek medical guidance.

Frequently Asked Questions about Shoulder Stretches

How to stretch shoulder blade knots?

Gentle stretching, light movement, and posture changes may help loosen tight areas around the shoulder blades. Some people also use heat or massage for temporary relief.

How long should you hold a stretch?

Most stretches are held for about 15 to 30 seconds, depending on comfort and tolerance. Stretching should not cause sharp or worsening pain.

How to stretch your shoulder after sleeping wrong?

Slow, gentle shoulder and neck movements may help ease stiffness after sleeping in an awkward position. If pain continues or worsens, medical evaluation may be appropriate.

Tagged with: Athletes, Shoulder, Stretching

Posted in: Neck/Back & Shoulder, Sports Medicine