How to do the best rotator cuff stretches to decrease shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your bench press!
Your shoulder is the most moveable joint in the body and without proper Rotator Cuff Strength and Mobility, you will likely feel pain almost every time you work your shoulders; such as during the Bench Press and Military Press.
To fix your shoulder pain forever simply learn how to move properly and keep your rotator cuff healthy with these exercises.
How to do the best lat stretches to decrease back and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your pulling strength!
Overhand Lat Stretch
Purpose:
Improve Shoulder Flexion
Focus:
Shoulder Flexion (Latimus Dorsi)
Grasp a stable object, near your head height, with an overhand grip (palms down).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your armpit or lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.
Underhand Lat Stretch
Purpose:
Improve Shoulder Flexion
Focus:
Shoulder Flexion (Latimus Dorsi)
Grasp a stable object, near your head height, with an underhand grip (palms up).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.
Get Our Mobility Warm-Up Guide for more!
Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
How to do the best chest stretches to decrease pec and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Plus, keep your shoulders working properly and increase your Bench Press.
How to do the best back of the shoulder, rear delt stretch to decrease shoulder pain, fast! Simple at-home mobility stretching exercise to improve flexibility!
Purpose:
Improve Scapular Function
Increase Shoulder Range of Motion
Focus:
Scapular Protraction (Rhomboids, Trapezius)
To start the rear delt shoulder stretch, grab a band, or stable object, anchored at shoulder height with one hand.
Turn inward so that your arm begins to wrap around your body and walk sideways away from the place of pull until your scapula begins to be pulled forward.
Move through different ranges while maintaining tension to find different tight spots.
To increase the shoulder stretch, move farther away from the anchor point or reach your opposite hand across the front side of your body.
Get our Mobility Warm-Up Guide for more!
Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
