Hey, everybody is Doctor Jo and unicorn Remy and today we're going to show you stretches
for sore shoulders after a workout or starting exercise routine. So let's get started.
So for the shoulder stretches, you don't really need any extra equipment for these. So we're going
to start off with a posterior capsular stretch, or some people just call it arm across the body. So
your shoulder has a capsule. And so it can get really tight and sore when you're starting a new
program or you're just working out and haven't in a while, or maybe you did a little too much
at the gym. So with those sore muscles, I like to start off with a posterior capsular stretch,
so all you're doing is putting your arm straight out and bringing it across your body,
I like to kind of bring my other arm up to give it just a gentle pull. Some people like to do
it on the elbow, I like to keep my arm fairly straight when I'm doing this stretch. But you
can bend it if that straightening out of the elbow is uncomfortable. So just coming across,
I'm feeling that that stretch on the backside, that posterior side there,
and just getting that nice stretch. So you're going to hold that stretch for 30 seconds.
And then most likely, both shoulders are sore. So then you're going to alternate and stretch on
the other side there. Sometimes depending on your shoulder stability, you might feel a little pop,
when you're bringing it over like this. As long as it's not painful, that's usually not that big of
a deal. That's just that joint moving around. So 30 seconds on each side, three times each.
And if you want to follow along, in some real time videos, where I'm doing the whole 30 seconds for
each one, I have a whole lot of real time videos that you can check out in that link up there.
So then the next one is just going to be a bicep stretch. So a lot of times when you're sharing
those workouts, doing a lot of those bicep curls, and those muscles get really sore.
So you can do this a couple different ways, I'm just going to turn at an angle, because if you're
really sore, you probably don't need anything to hold on to. But if you're sitting in a chair,
where you can kind of pull through and hold on to something like the edge, that works well too.
But you can also just place your hand behind you. You want that arm to be straight, because
as putting that bicep muscle in the those tendons kind of on tension. And so if you're really sore,
just putting it back like this, I'm getting just a little bit of a stretch there. But if I want more,
I'm just going to kind of drive that shoulder forward like this. So I'm pushing it forward
to get that extra stretch, because those tendons come all the way up here. And then they come down
to the elbow across that elbow. So it really just getting that stretch, kind of leaning forward. If
I was holding on to the back of something, then I'm really kind of pulling like that.
But even just holding like this, I can feel that nice stretch through there. But again,
try and keep the elbow straight, because if it's bent, since it crosses right here, then that's
not getting as much of a stretch. So keeping that arm straight as much as you can at that elbow is
really what's going to help get that stretch in there. So again, just kind of leaning forward,
I'm almost pushing my hand down a little bit into the surface, just to get that extra shirt. So get
30 seconds, three times on each side for that. So then the next one is going to be a tricep stretch,
or an empiric capsular stretch. So this is for the capsule, this is for the tricep muscles,
as well. Because again, when you're working out and doing all that stuff in your shoulder sore,
these are the the big muscles around your shoulder to get those nice stretches. So for the triceps,
you're just going to bring your arm up, kind of bend it and place your hand I like to say just
kind of on that shoulder blade back there. So it's just kind of resting there. And you want to try
and get that elbow as high up as you possibly can without a whole lot of pain. So if you're sore,
it might be right here. But the higher you can get the better. And then you can take your other hand,
just kind of behind your head and grab that elbow and just gently pull back a little bit. So I'm
getting that nice stretch and those those tricep muscles right there, getting that nice stretch.
And again, since it's on the other side of elbow, you want to bend that elbow because that's going
to put the stretch on the tendons and the muscles. So just again, going to when you're stretching
a little bit of tension, slightly uncomfortable but not pain, you want to be able to hold that 30
seconds without feeling like you need to bring it down as quickly as you can. So again, 30 seconds,
three times on each side because most time if you're sore from workout, you probably really
want to stretch out both sides even if one side is a little more sore than the other. So the next one
is just going to be a chest stretch or pec stretch because again, these have to do with the shoulder.
All these muscles go in there, the shoulder blade or the scapula has over 20 muscles attached to it.
So this is just touching the surface of it. But a lot of times those pec muscles you know you're
doing those presses and stuff, you get them really sore when you're doing a workout. So
an easy one to do without having to find a corner to stretch or anything is just to take your hands,
kind of clasp them behind your back, and then you're going to push back and And then kind of
bring your chest forward. So I'm pushing down and back and then pushing that chessboard.
And I'm getting that nice stretch through there. I've had a couple people comment in the past,
what if I can't clasp my hands together behind me, and maybe I've got some big musculature back there
something, you can take a towel. So just hold the towel, so your hands aren't as close together
and still do that stretch. So even if I just kind of push my hands back here,
I'm feeling that chest stretch. But if you can get them closer, even if it's still on a towel,
and just getting them as close as you can, that's going to be the better stretch,
but you can use a towel, or you know, a strap or something just to hold it back like this and get
that stretch. So again, doing that three times for that nice full stretch in there. And then the next
one is just going to be a rhomboids stretch those rhomboid muscles are the ones that kind of pull
the shoulder blades together. When you're doing things in the gym, like rows or something on
those machines, those are the muscles you're working kind of in that upper mid back area,
you can do this, again, a couple different ways you can put your legs all the way out if you're
on the floor, on the couch or bed. But you can also just do it sitting, you'll still get a good
stretch. But a lot of times if you put your legs out, that gives you better stretch. So you're now
you're clapping your hands and you're in the front of you, you're gonna punch forward, you're in tuck
your chin down, and then kind of arch your back behind you almost like you're making a see with
your body. So I'm punching forward, tucking in, and really just kind of making that arch in my
back to get that curve that kind of see curve back there. And the more you tuck in your chin, I'm not
tucking mine in a whole lot, so you can hear me a little bit better. But the more you can kind of
get that curve in there, the more you're going to stretch those rhomboid muscles in the back.
And so again, holding that stretch for 30 seconds doing that three times. So there you have it,
those were stretches for sore shoulders after a workout or starting an exercise routine. If you'd
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lot of fun other stuff. So remember, be safe, have fun, and I hope you feel better soon.