BEST Stretches To Alleviate Shoulder Pain

 

CLICK HERE to watch the YouTube video.

#1 - Top Corner Chest Stretch

I’ll get Dan to come up and go through the stretches.

We will go through the top corner chest stretch.

If I pretend that I have a door frame, I move up to the top of the door frame, right arm up and right leg through. I am not looking to having any twisting of the body, upper body through, hips through looking for a stretch in front of the chest and then stepping back.

Pec Stretch (Top Corner)

#2 - The 90-90 Chest Stretch

The next one is a 90-90. The elbows are a touch below shoulder height, forearms on the wall or the door frame. Stepping through with the trunk, the hips not twisting in any way, and we are looking at stretching that chest again.

Pec Stretch (90-90)

#3 - Low Corner Chest Stretch

And the third one is that low corner one, stepping through with arms straight and back.

Pec Stretch (Low Corner)

With each of them, you just pick the one that works best for you.

Some people don’t have the arm movement so they can’t get their arm up, so the low corner one ends up working the best. Some people will really find this 90-90 hits and some people find the corner one hits. So pick the one that works best.

Tip to Hit Pec Minor When Performing Chest Stretches

I want you to do the way we’ve described it but then now to target pec minor which also pulls that shoulder out of centration or good alignment and we want to move it back in the good centration or in good position I end up adding a twist.

I’ll get Dan to do a 90-90 one, so he’s going to step through and he is going to add a little bit of a torso twist that hits the pec minor better.

90-90 Pec Stretch with a torso twist

Stepping through, hips are square, shoulders are square, and then I add a little bit of a twist to target pec minor. So I can do first hit pec major and then add a twist to hit the pec minor.

There you go. Pick the chest stretch that works best for you or that your shoulder will do and remember the tweak that I gave you in order to hit pec minor.