Do these shoulder stretches for flexibility
What's the story
African shoulder stretches can be a great addition to your fitness routine, with their unique techniques capable of enhancing flexibility overall. Rooted in tradition, these stretches aim to improve the mobility of your shoulders as well as relieving tension. By including these exercises in your daily routine, you can improve your range of motion and posture. Here are five effective African shoulder stretches.
Circular motion
Arm circles for shoulder mobility
Arm circles are a simple but effective way to boost shoulder mobility. Stand with feet shoulder-width apart and spread out your arms out to the sides at shoulder height. Start making small circles with your arms, slowly increasing the size of the circles. Do this exercise for about 30 seconds in one direction and then switch to the opposite. This movement loosens tight muscles and increases blood flow to the shoulders.
Reach upward
Overhead stretch for upper body flexibility
The overhead stretch targets both shoulders and upper back muscles. Stand tall with feet hip-width apart, interlock fingers and extend arms above your head with palms facing upward. Gently push hands towards the ceiling while keeping shoulders relaxed. Hold this position for 15 to 20 seconds before releasing. This stretch helps in elongating muscles around the shoulders and improving overall flexibility.
Arm stretch
Cross-body arm stretch for tension relief
The cross-body arm stretch is perfect for easing tension in the shoulders and upper back region. Begin by standing or sitting comfortably. Then draw one arm across your chest at shoulder height. Use the opposite hand to gently pull it closer towards your body without forcing it too much. Hold this position briefly before switching sides. After 10 seconds, switch sides. Repeat twice per side if desired results are not achieved initially.
Upward lift
Shoulder shrugs for relaxation
Shoulder shrugs help relax tense muscles around the neck and promote better posture. Stand with feet slightly apart to maintain balance. Lift both shoulders upwards to the maximum height comfortably possible, then lower them slowly. Repeat this process several times, depending on personal preference, during daily activities like work breaks or while watching TV.
Lean forward
Seated forward bend stretch
The seated forward bend stretch is easy and targets many areas, so anyone of any age can do it. Simply sit cross-legged with an erect spine; lean forward, reaching towards your toes, keeping your back straight. This utilizes gravity to deepen the stretch over time with regular practice.