Stretching

To improve flexibility, avoid injury and establish good overall shoulder health, repeat these simple stretches regularly.

Latissimus Dorsi
Key points:
Use a gym ball or your desk
Relax your shoulders and lean into the stretch feeling it on your latissimus dorsi on both sides
Hold for 20 seconds, repeat 3 times

Thoracic Mobility
Key points:
Place the foam roller or rolled-up towel at the middle of the thoracic spine or the bottom of the shoulder blade
Move forward over the back of the roller slowly and hold for 5 seconds before returning to the start
Repeat 5 times, 3 sets

Pectoralis Major and Anterior Deltoid
Key points:
Use the wall for resistance, place the palm on the wall and turn the thorax away stretching the front of the chest
Repeat at upper, middle and lower angles
Hold for 20 seconds, repeat 3 times, both sides

Upper Trapezius
Key points:
Keep the shoulder on the side to be stretched as relaxed as possible
Gently increase the stretch by using the opposite hand to flex the head
Hold for 20 seconds, repeat 3 times, both sides