Amongst our busy schedules and whirlwind lives, taking a small portion of the day to preserve our bodies doesn’t always rank highest on the to-do list. Sadly, when looking at our country, this is a common neglect. Most people, (whether active or otherwise) don’t make the conscience effort to include some simple stretching in their personal routines. Most might have questions on how performing a few stretches on a semi-weekly basis can help keep their body in shape and properly aligned. The great news is that they absolutely CAN help an individual either gain greater flexibility or maintain it—for life! This article will address common issues that the human shoulder joint encounters with age, highlight various techniques to preserve our joints, and finally how to embrace these new habits into our daily lives.
What’s so important about the ability to move your arms freely through their designed range of motion? More specifically I’m addressing one’s capability to rotate their shoulder through the joint freely and with ease. Let’s look at some instances where it’s crucial to be flexible. Here are some examples of activities that rely on us having youthful shoulders: washing/doing your hair, applying sunscreen, ladies hooking their brassieres, or just a plain ole’ scratch on the back. Now just when did that itch get so hard to reach? How about we take a more in depth look at how our bodies change through life and why maybe now it’s not so easy to get back there as it was before.
As children and young adults we find ourselves wrapped up in the joys of youth and all its activity and playtime. We were more active, mobile, and flexible. Fast forward to the present and we find that the majority of our adulthood days are spent either seated at a desk or driving in the car. When examining the human body and our functionality it’s important to remember this concept: A muscle that does not move eventually cannot move. This phrase serves as a powerful notion that our bodies were meant to experience their full potential—for as long as we live. We are creatures of movement; the day we adopt habitual patterns like excessive sitting and turn into programmed robots is when we begin to lose some function and become susceptible to pain, and sooner or later, injury. This is a slippery slope that many unfortunately venture down. What’s so remarkable about our bodies is that with a little effort, we can eradicate and reverse that pattern.
The shoulders themselves are not the most stable of joints. With not much integrity to support our frames, and the fact that it is the most mobile joint on our bodies, we must always treat them with care. Each joint on the body has various “zones” of safety, commonly known as green, yellow, and red. Most injuries occur in the red or “danger zone”. What’s frightening is that without even knowing it we’re constantly interacting in that unsafe space. Reaching to the back seat to grab your purse or going too deep into a basic pushup. You can find yourself treading on thin ice when operating in these areas. Try to be cautious of these ranges within your day to day activities as they cause excess stress on the joint. It will keep you out of unwanted issues such as bursitis, tendinitis, instability, impingement, dislocation, and rotator cuff tears.
Since the shoulder is relatively unstable it is vital that we promote strength and flexibility of the surrounding muscles that attach to the joint itself. As mentioned earlier, excess sitting is one of the main culprits of poor posture which contributes to a compromised upper-body and inflexible shoulder joint. When sitting down, the shoulders tend to internally rotate (slouch forward), as well as the upper back rounding out. This position takes the body out of ideal alignment and forces the chest muscles to shorten/tighten, and the muscles in the back to become over-stretched/weaker. Located at the end of this article are some essential stretches that will work to counteract poor posture and promote a more upright, stronger upper body. It is important that you consult your physician prior to engaging in physical activity. If you find that during some of these stretches you experience a tingling pain, please consult your doctor and develop a plan to reverse the pain into progress.
In today’s day and age one of the main keys to healthy longevity is to set aside a few moments a day to counteract all of the rigorous work we put our bodies through. These precious and much needed exercises and stretches will serve to transform your bodies into a more functional, freer person that can experience life with fewer limitations. Give these simple stretches a try the next time you have a free moment in the office or around the home. The American College of Sports Medicine recommends at least two or three days each week to improve range of motion and begin to see results. Most importantly remember to honor your bodies and take care of yourself throughout the years. The “Older Shoulder” isn’t doesn’t have to be a part of your biology. Stand up today and make strides to stretch!
Basic shoulder stretch (see pic): To avoid injury/tightness, it’s important to keep all sides of the shoulder flexible. Try this stretch to open up the back side of the shoulder joint:
- Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
- Hold for about 15-30 seconds.
- Switch arms and repeat.
Perform at least 3 days per week
Shoulder stretch with towel (see pic): Our internal rotator’s flexibility is important when making any movements overhead. Be sure to stretch those as well:
- Grasp a rolled-up towel firmly with both hands, as shown.
- Slowly pull the towel up towards the ceiling with the top hand. You’ll feel the stretching sensation in the opposite shoulder joint that is being pulled gently up the back.
- Hold for about 15-30 seconds.
- Switch hands and repeat.
- Perform at least 3 days per week
