No matter how much you enjoy your workouts, getting your shoulders moving usually isn’t very engaging. Waving your arms is prioritised over using the treadmill, so perhaps that’s why many people fail to exercise this muscle group. Yet, spending a little extra time warming up your shoulders can greatly help you while exercising. It is a good way to avoid hurting your shoulders.
Stretching Before Shoulder Workout
Before doing shoulder exercises, it is important to stretch to get the muscles, joints and tendons ready for the strain. It raises your heart rate, enhances your flexibility and lessens the risk of getting injured, such as with common strains and tears. Arm circles, shoulder rolls and swings with your arms in front of your body help greatly to warm up the shoulders and nearby muscles. It improves your workout outcome and also helps you stand and move properly. Taking some time to stretch your muscles before exercising your shoulders can make your workouts safer.
How should you warm up for shoulder exercises?
You should always start your shoulder warm-up with light exercises that stretch your joints widely, as this can improve blood flow, loosen tendons and make your muscles stronger. According to Sports Medicine from the year 2018, they are preferred over static stretches as part of a warm-up. Exercise experts pointed out that doing static stretches before you exercise may make you less effective and can lead to injuries.
All the necessary movements for dynamic stretching are: bending forward and backwards, stretching your arms out to the sides and bringing them in again and rotating your arms inwards and outwards. It is ideal to use exercises that address any imbalances or weaknesses a person might have. Penny indicates that for many individuals, the upper back muscles and the main muscles in the chest become stronger than the lower back and shoulder muscles.
Dynamic stretches need to speed up your heart, but you shouldn’t push so hard that you only rely on force. A warm-up wears out the body fat, not the muscles. Ballistic stretching might cause you harm instead of helping you. According to a review published in Sports Medicine in 2018, such aggressive moves may raise the risk of experiencing muscle strains and tendon pulls.
8 Stretches Before Shoulder Workout
Stretches before shoulder Workout play an important part. That eight-step sequence incorporates stretches that cover every direction, which makes it perfect for anyone new, those with back problems, or those recently recovering from an injury. By using this exercise, you help your shoulders get ready for upper body workouts, increasing their movement and waking up important muscles.
This type of exercise does not strain the muscles since light weights are sufficient for warming them up. Should you find that these stretches don’t cut it when your workouts are intense, you can try additional shoulder mobility movements to boost your warm-up routine.
1. Standing Straight Circles
This kind of stretch is perfect for preparing your shoulder joints before exercising. Put your feet together, with shoulders at the distance between them and then stretch your arms aside, making them parallel to the floor. Circle your arms close to your body so your shoulders are in charge and your back does not curve.
There should be no movement in your body when doing the punch. Once your shoulders warm up, try to make the circles around your head larger. Walk forward by lifting your knees 15 times and then go backwards, lifting your knees 15 times as well.
2. Standing Shoulder Rolls
Using shoulder rolls as you stand is a great way to get your shoulders involved right after you begin your workout. Both feet should be wide enough for the toes to be even with your shoulders and your spine and belly should be pulled in tightly.
Arch your shoulders upward while relaxing the muscles in your neck, head and lower back. Draw your shoulder blades closer together and lower your shoulders as you do this. This exercise loosens up the shoulder area and improves its mobility. First, do 15 forward rolls and then do 15 back rolls after that.
3. Shoulder Side Rolls
Because it improves lateral shoulder range of motion, the movement should be included in your pre-workout stretch. Position your feet apart, so they are by your shoulders and reach each hand out to the side. Cross your arms and then bring them back to the original point smoothly. Try to hold your core muscles tight so that your body doesn’t move as much during exercise. Performing this dynamic movement warms up your shoulders for a better outcome. Try to do 15 of the controlled type of exercise.
4. Shoulder Swing
During the warm-up, swinging your shoulders forward and backwards will activate the shoulder muscles in the front and rear part of the deltoids. Make sure your feet are slightly apart so your shoulders hold your hands as you put your arms up. With your arms straight, start moving them backwards in a slow way, then bring them back forward so that they are under control. Make sure your core is steady during the exercise to keep your body in the correct position. Spend a little time exercising your shoulders with at least 15 repetitions.
5. Shoulder Twists
A person may do shoulder twists to activate the rotator cuff and shoulder joints before starting any exercises. Stand with your feet apart enough that they are a little wider than your shoulders and reach your arms out to each side, so your hands are at shoulder height. Use your arms to move them back and forward, moving begins in your shoulder area, like wings swinging. Make your back straight and engage your core so you won’t move your feet. First, slowly bend forward 15 times and then lean back with 15 repetitions.
6. Resistance Band Chins
A short exercise with a light resistance band warms up your shoulders and back in a dynamic way. Stand comfortably apart with your feet and grasp the band in each hand so your arms are straight out in front. Put your arms straight out, hands facing up and bring your shoulder blades together to make a T-shape. Stop for a few seconds, then slowly go back to the beginning again. Be sure not to jerk or move quickly to keep the body in control. Try to do at least 15 reps to make the shoulders ready for strengthening workouts.
7. Banded Face Pull-Up
The back shoulders are important for shoulder support, and doing this exercise on the bench works them out. Grab a resistance band and put it at or a little above your eye level. Pulling the middle of the band of the anchor between your hands, then stepping back to get some tension on it, stand in front of the anchor.
Slice your shoulder blades together and as you head forward with the band, move your arms wider than shoulder-width apart. Hold your balance by not moving your torso back and forth. Then, somewhat gently, take your hand away from your face and slowly turn your head. Work out by doing between 15 and 60 reps in each set.
8. Banded Overhead Stretch
Before you exercise, you can do something that will make your shoulders feel looser by putting a band over your head. Use a band that wraps around your wrists while make sure your feet are both as wide apart as your shoulders. Extend your arms forward and do not get the band completely loose.
Remember to keep your back straight as you keep your arms above your head. While you’re at that, guide the weights back to the location they started at all around your body. It makes your shoulder stronger, so that you can do good exercises with your arms.
Conclusion
Stretching before a workout routine is an easy and effective way of saving your shoulders, improving flexibility and also enhancing the performance of your workouts. For warming up the upper body, dynamic stretches like arm circles, shoulder rolls, and resistance band movements activate the muscles that are going to be yours at the gym and increase joint mobility to be ready for upper body strength training.
This eight-move dynamic stretching sequence is a great, safe and effective warm-up that, whether you are a beginner or a veteran looking to warm up and maximise your workout efficiency, you will love. After all, only spending a couple of minutes stretching your shoulders can considerably lower the risk of injury, and your workout will be a lot more successful. Taking a quick stretch before a shoulder workout is important if you want to go the long haul towards fitness.
Frequently Asked Questions
1. Why is it important to stretch before a shoulder workout?
Stretching before shoulder workout helps to warm up the muscles, joints and tendons and improves their flexibility and circulation. This reduces the chance of strains and tears, thus improving your performance during upper-body exercises.
2. Before I do a shoulder workout, what stretches should I do?
Before a shoulder workout, dynamic stretches are the best. Since shoulder motion is pretty limited, one of the ways to activate shoulder muscles and improve mobility is to do movements like arm circles, shoulder rolls, shoulder swings, all of which you can do with a resistance band, et cetera, without putting too much strain on the shoulders.
3. Should a shoulder warm-up take long?
The warm-up for the shoulder should take about 5 to 10 minutes. Rather, pay attention to dynamic controlled movements that will engage the full range of motion from your shoulders, so they are ready to exercise more intensely.
4. Do shoulder stretches need to be done?
Therefore, yes, skipping stretching before a shoulder workout can pose higher risks for injury, including muscle strains, tendonitis or shoulder impingement. Stretching the muscles properly gets them ready to accept load and movement, and it prevents unnecessary stress and damage to them.
