Home » An expert says this one simple shoulder stretch is an “essential addition to your routine”—here’s what happened when I did it every day for two weeks

An expert says this one simple shoulder stretch is an “essential addition to your routine”—here’s what happened when I did it every day for two weeks

by UNN Feed

Shoulder pain is rubbish. In recent months it’s forced me to avoid certain exercises in the gym, caused daily discomfort and even vetoed certain sleeping positions. 

I’ve tried a string of strengthening exercises and stretches to combat this, and found a few favorites which deliver the desired results. In the stretching camp, my standout performer has been the kneeling thoracic extension, demonstrated above. 

I found this stretch so effective that I challenged myself to do it every day for a fortnight—and the results were impressive.

How to do the kneeling thoracic extension stretch

  • Assume a high kneeling position opposite a chair, couch or other sturdy knee-height surface. 
  • Keeping your back flat, hinge at the hips to bend over and rest your elbows, shoulder-width apart, on the edge of the surface. Make sure you leave enough room to drop your head and chest between your upper arms.
  • Bend your elbows to move your hands towards the back of your shoulders, then clasp your hands together or grip a long object like a broom handle. 
  • Slowly alternate between pressing your chest towards the ground and relaxing, letting it rise back up slightly.
  • Continue this for 90 to 120 seconds. 

My routine

Sports and injury therapist and Lincs Injury Clinic founder Emma Burgon-Kisby recommends doing this move daily (“if not twice daily”) for a minimum of 14 days to feel the benefits. So that’s exactly what I did. 

Sometimes I did it while warming up at the gym, other times I did it while watching TV in the evening, and there were occasions where I did it at my desk, but I always got it done at least once per day. 

“For maximum benefits, the thoracic extension stretch should be held for 90-120 seconds, and you should be deepening the stretch gradually with every three to five breaths,” Burgon-Kisby adds.  

My results

I did this challenge so I could get back on track with my CrossFit training. The twinging pain in the front of my shoulder was at its worst during hanging gymnastic…

Read the full article here

Have information to send to Urban New Now? Contact our reporters. Advertising inquiries? Contact us. Opinions? Email us.

You may also like

About Us

Urban News Now is your number one website for the latest news affecting the Black community. Follow us now to get the news and updates that matters to you.

Feature Articles

Subscribe to our newsletter to get the latest news and updates. Let's stay updated!

Copyright © 2023 Urban News Now – All Right Reserved

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More