4 Great Shoulders Stretches

Your shoulders are intricate machines. Lots can go wrong if you don't treat them well. Here are some of my favorite stretches to help keep shoulders limber and healthy.

1. Rolling T - Start by laying on your stomach in a T-position, with your palms facing toward the ground. Then gently roll to one side. Hold the pose for 30-90 seconds. Then switch to the other side.
2. Thread the Needle - Start on all fours. Lift left hand off the ground and "thread" left arm through the space between right arm and right leg, letting the back of the left hand and arm slide along the ground. Allow the upper body (thoracic spine) to naturally rotate toward the right, but keep hips level. Stop pushing arm to the right at the point where your hips begin to open to the right. (This may mean less of a range of motion than what you could do if you continued to open.)
3. Cow Face - Reach right arm straight up, then bend elbow and let hand fall behind your head. Move left arm behind the back and bend the arm, letting the back of your left hand rest against the right shoulder blade (or as close to the blade as possible). Reach to grab right fingertips with the left hand. Repeat on the other side.
4. I-Y-T Moves Against the Wall - With your back to a wall, stand with palms facing out. Slowly bring arms up to make a "T" shape—keeping your arms and back in contact with the wall. Continue to bring arms up to make a "Y" shape, then an "I" shape, touching thumbs overhead. Focus on keeping shoulder blades flat against the wall (not allowing them to stick out or wing.)