shoulder(?) flexibility issue

schubertjim · Post by **schubertjim** » Apr 06, 2004 12:37

I need tips on finding the right stretches to work on for a very inflexible area - my shoulders. (I own "Stretching Scientifically")

What I cannot do is the following 2 movements:
1. Lying on my back - raise arms frontally and towards above my head with arms straight. My arms stop dead about 30 degrees above the floor. It feels similar to when the hips lock if the pelvis is not tilted properly for the side split stretch. I feel a pulling in my lower thoracic region of my back just before it locks.
2. Raise one arm in front of me to straight up and bend elbow so hand goes behind my back - move other arm behind my waist and bend elbow so arms moves into a "hammerlock" position with hand moving up behind my back to try to grab hands behind back (I call this the Hammer stretch). My hands stop about 14 inches apart. I feel pulling in the back of the shoulder and neck of the arm with the elbow pointing toward the ground and pulling around the outer edge of the scapula of the arm with the elbow pointing up.

What would be the best stretches and sequence of stretches to do to regain/achieve full mobility in these movements and this region in general?

Thanks in advance.

UKfightfreak · Post by **UKfightfreak** » Apr 07, 2004 08:29

I think you are probably mistaking inflexibility of the shoulder for inflexibility of the chest (especially if you have a very developed chest). If you work on some chest stretching exercises (I think there are a few in Stretching scientifically) you should see some good results.

Post by **Thomas Kurz** » Apr 09, 2004 16:22

Try mobilizing vertebrae between your shoulder blades and try exercises for muscles such as trapesius, such as bringing inner edges of your shoulder blades toward each other (shoulders down). Mobilization of the vertebrae is best done by a good massage therapist or a chiropractor. You can also try rolling your thoracic spine over a small ball so vertebrae can adjust themselves. Immediately after the mobilization, test the strength of your upper back by having the tester press down on your arms as you lie on your front with arms outstretched and maximally raised (as much in-line with your trunk as possible). Repeat the mobilization until you can hold your arms against tester's pressure (about 2 lbs for 2 sec, if arms sink more than 2 inches then not good--Applied Kinesiology standard). What does it have to do with shoulders? Do it and maybe you can tell me.