Strengthening the small, often neglected stabilizer muscles of the shoulder like we talked about in the “Best Kept Secrets of the Shoulder” can help protect the shoulder but may not be the full solution.^1,2 With almost two-thirds of recreational lifters reporting shoulder pain in one study, it is beneficial to do all that is possible to protect it.

While neglect of the rotator cuff is one of the main issues, a review of the research showed one of the other main factors in shoulder injuries are tightness and flexibility issues. Specifically a loss of shoulder internal rotation and tightness of the back side of the shoulder were reported as risk factors. And to make matters worse, it was found that most of the individuals participating in weight training had decreased range of motion compared to non-lifters.²

As a result, participation in activities that will prevent decreased range of motion is even more important for those who engage in strengthening exercises.

A Simple Solution – Stretching

Stretching was suggested by Kolber as a simple activity that can be done to protect the shoulder.¹ Participation in a stretching program can help increase flexibility and range of motion over time – thus help protect the shoulder. But flexibility throughout the body has also been shown to help more than just the shoulder as it was reported that being flexible has a strong health-related benefit of reducing arterial stiffness.

Below are two simple stretching exercises that can be performed to specifically target issues of the shoulder. When performing, the stretch should be taken to a point of mild tightness without discomfort, but no further. It should be held in this position for 15 to 60 seconds and then released.

To perform: Place the right arm straight out in front of the body. Then place the left hand just above the elbow and pull the arm across the body horizontally. Exhale as you perform the stretch. Hold for 15 to 60 seconds and then perform on opposite arm.

To perform: Lie on the side to be stretched and roll back onto torso about 45 degrees until weight is placed on the back of the shoulder. Place the arm closest to the floor straight out at the shoulder and then bend the elbow to 90 degrees. Keeping this 90 degree position, lower the forearm towards the floor so the fingers are pointed towards the knees. Use the opposite arm to assist in pressing the forearm towards the ground. Hold for 15 to 60 seconds and then perform on the other side of the body.

¹Kolber, M., Beezhuizen, K., Cheng, M., & Hellman, M. (2010). Shoulder injuries attributed to resistance training: a brief review. J Strength Cond Res, 24(6), 1696-1704.
²Kolber, M., Beezhuizen, K., Cheng, M., & Hellman, M. (2009). Shoulder joint and muscle characteristics in the recreational weight training population. J Strength Cond Res, 23(1), 148-157.