Quick Shoulder Flexibility Routine to Finish your Workout

January 29, 2016 by VAHVA Fitness

Quick but extremely effective shoulder drill sequence to increase the flexibility of your shoulders.

Mobile shoulders will keep your shoulders healthy but also significantly boost your performance.

The shoulder flexibility routine is a great way to finish your workout: let your muscles cool down and restore the muscle length after a rigorous workout. 

To do this shoulder flexibility routine you don't need anything else but a floor. Many of the same stretches can also be done against a wall, but a floor is just fine.

Shoulder flexibility is extremely important because: 

  • Your shoulders stay healthy and as a result are less prone to injuries.
  • Will boost your performance especially in many movement skills, martial arts and almost any physical activity.
  • The balance of strength and flexibility = mobility is the key to long-term performance.

The balance of strength and flexibility, which is what mobility stands for, is the real key to high performance. Too much flexibility and not enough strength and your body is prone to injuries, and vice versa. 

Shoulder Flexibility Routine

Anterior Deltoid Stretch

anterior deltoid stretch

This stretch is a great way to stretch the anterior (front) deltoid. Your biceps are also stretched nicely. You can also do the same stretch with a wall, but we've found this stretch to be the most effective. 

Press your shoulder down to the floor. Press your body backwards with your assisting arm and upper body to increase the stretch.

Posterior Deltoid Stretch

posterior deltoid stretch

This is a more effective variation of the stretch most people do standing up. The floor is a good tool because you can press heavily your shoulder down with your bodyweight. 

Like with any stretch, the key is to try to feel the muscles and feel it stretch. Find the spot which feels tight and place some pressure on it.

Your posterior deltoids are stretched, but you may also feel it in the trapezius muscles.

Pectoralis Stretch

pec minor stretch

The arm here isn't completely sideways and not completely vertical. Find the perfect spot: for many it tends to be somewhere in the 45 degree angle. 

This stretch will stretch our pectoralis muscles like pectoralis major and pectoralis minor. These are all chest muscles. You will also stretch the biceps. 

Open Shoulders Stretch

shoulder flexibility routine

This is the best stretch for the open shoulders. Really good for handstand work and vertical pressing (like barbell press).

It's similar to the yoga pose downward dog except you can bend the legs. This will stretch the shoulders and upper back muscles like lats and traps.

You can do all of these stretches in a sequence after your workout. For as long as you like: spending a minute or two per stretch is a good starting point.

Train hard, stay safe.


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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