Shoulder Stretch

Shoulder stretch

If the back of your shoulder is tight, you may be more likely to develop rotator cuff problems — especially if you golf or participate in overhead racket or throwing sports, such as tennis or baseball. To keep your shoulders flexible:

• Bring your left arm across your body and hold it with your right arm, either above or below the elbow.
• Hold the stretch for about 30 seconds.
• Switch arms and repeat.

Anterior Deltoid Stretch - Neck and Shoulder Stretches

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury. The anterior deltoid is the front part of the deltoids or "delts". The deltoids muscle is the cap of the shoulder and has three parts: anterior (front), lateral (side), and posterior (rear). The anterior deltoid allows you to raise your arms to the front. The lateral deltoid allows you to raise your arms to the side, while the posterior deltoid allows you to rotate your arms to the rear. Stengthen the muscles in your shoulders by doing the Anterior Deltoid Stretch. This section will show you how to do this exercise: STEP 1: Stand (with feet hip-width apart) and keep your back straight. Holding by the wrist, take your right arm behind you and gently ease it behind your back. STEP 2: You should feel the stretch at the front of your shoulder. While doing this, be sure to keep your shoulders straight. Hold for about 8-10 seconds and repeat on the other arm. Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders and a knotted back. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

So, you want a sexy back.....(for beginners)

See what Fitness magazine says about how to get a sexy back.....

Sculpt a Sexy Back

By Jennifer Matarazzo

Beginner Exercises

1. Cobra

(targets lower back)

• Lie facedown on the floor with arms at sides, palms down.
• Keeping abs and glutes tight, lift chest off floor and raise arms up and back toward hips, rotating thumbs up.
• At the same time, lift legs about 3 inches off floor. Hold for 3 counts and lower back to starting position.
• Repeat for 8 to 10 reps.

2. Dumbbell Shoulder Shrug

(targets upper back)

• Stand with your feet hip-width apart, arms at sides with your knees slightly bent.
• Hold a 5-pound dumbbell in each hand with palms facing in.
• Keeping abs tight, slowly shrug your shoulders up toward your ears, keeping elbows straight. Hold for 3 counts and lower.
• Repeat for 8 to 10 reps.

3. Seated Row with Bands

(targets upper back)

• Sit in a chair and tie a resistance band around a sturdy structure, such as a doorknob, at elbow height, 2 to 3 feet in front of you.
• Hold one end of band in each hand, palms facing each other.
• Bend elbows and pull band toward your ribs, pressing shoulders back and together. Hold for 3 counts.
• Repeat for 8 to 10 reps.

http://www.fitnessmagazine.com/workout/back/exercises/fast-back-sculpting-moves/

Y-Pulls with Resistance Band

Y-Pulls with Resistance Band

Y-pulls are a variation on T-pulls, adding intensity by taking the arms up into a y-position. This move targets the upper back muscles as well as the rear shoulders. The key to this move is to keep the shoulders down while squeezing the shoulder blades together. Make sure you sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with the palms facing in, thumbs pointed up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades as you lift the arms up and out into a y-position, stopping at torso level.
5. Lower down and repeat for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_6.htm