Stretching the shoulder girdle
One-sided strain, for example when working at a desk, can restrict mobility in the shoulder girdle. However, a flexible shoulder girdle is essential for any kind of sport in order to be able to practice it as long as possible and without discomfort.Therefore it is important to keep your shoulder girdle flexible by stretching it. The shoulder girdle is mainly held and secured by a thick muscular cuff.
Therefore, incorrect posture can quickly lead to tension and cramping of these muscles. Tension can also be caused by other illnesses, e.g. bursitis in the shoulder area, since a cramped evasive posture is automatically adopted to avoid the pain caused by the inflammation. Stretching helps to release these tensions and to optimize the range of movement in the shoulder girdle.
Exercises for the shoulder girdle
Insufficient mobility in the shoulder girdle can be caused by one-sided loads and also by a lack of stretching. Especially during sports it is therefore important to keep the shoulder girdle flexible to prevent premature complaints. Through specific exercises and regular training of the shoulder muscles, stability and mobility of the shoulder girdle can be improved.
As an example, two exercises are listed here that stretch the shoulder girdle, one with and one without a wall. In the first exercise, you stand with your right side against the wall. Your feet stand about shoulder width apart, with your right foot against the wall.
Now move your right arm slowly and straight backwards until you feel a stretch in your shoulder and chest. If the upper body is pressed against the wall, the stretch can be increased. However, the stretching is only so strong that no pain is felt.
You stay in this position for about 20 seconds and then change sides. Each side is repeated twice. In the second exercise, stand upright, feet shoulder-width apart, and kneel slightly.
Then move your right arm slightly bent towards your left shoulder blade. With the left hand, grasp the right elbow joint with the right hand until you feel a pull in the shoulder. This position is also held for about 20 seconds before changing sides. This exercise is also repeated twice per side.
