[Tip] Stretching to prevent shoulder pain or injuries

Those involved in the community all know this.
Recently, the usage of smartphones has increased.
The number of people experiencing shoulder pain is increasing.
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Even without exercising, the area that moves the most is the shoulder.
In my case, being a communication master or activity master has continued for a long time.
I have frequently been experiencing shoulder stiffness.

 

Even if you don't exercise separately
Getting injured during daily activities
It is a shoulder joint that can be exposed to the disease.
Recently, I have been experiencing pain when raising my arm high.
A loud creaking sound is often heard from the shoulder.
Find a way to do shoulder stretching.
I want to share some helpful tips I've been working on whenever I have free time.

 

A. Front shoulder stretch

After sitting down, keep both knees at a right angle.
Please point with both hands, with your fingers facing backward.
Pull the hips toward the feet from that position.
Gently stretch the front of your shoulder.

Because individual differences exist depending on the person
Please only do as much as is absolutely manageable.
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Please repeat the movement approximately 15 seconds, five times.

 

 

B. Posterior joint capsule stretching

After sitting cross-legged.
Extend your left hand to the right.
Hook the left elbow around the inside of the right elbow.
Please pull in the direction of your body.
Please turn your head in the opposite direction of your hand.

Alternate between the right arm and the left arm.
Please repeat the movement 5 times for 15 seconds each.
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C. Scapular stabilization

It is a possible movement when you have a band and a foam roller.
Please put the band around your wrist and bend your elbow.

After pressing the foam roller against the wall, please position your forearm so that it touches the foam roller.
Push the band outward.
While maintaining the force pushing the arm outward and the force below the armpit
Please roll the foam roller up and down.
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Repeat approximately 15 times in 3 sets.

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The body part with the widest range of motion is the shoulder.

Whenever I have time, I loosen up my shoulders.
Please help prevent pain or injuries.