Simple Stretches for a Painful Shoulder, Part 3

Andy McKenzie


Strength and Conditioning, Bodyweight Exercise, Mobility & Recovery


Andy McKenzie is an expert in bodyweight and core training. This week, in the last of his three-part series on fixing painful shoulders, Andy explains an excellent drill to get our upper body into alignment.


Having a problem with overhead pressing movements isn't neccessarily indicative of a previous shoulder injury. Most of us don't spend enough time with our arms above our heads through our daily lives. The hanging ninety-ninety stretch is a great way to incorporate time in this essential position.


We want a ninety-degree bend at the hips and knees, and we are aiming for a straight line through the wrist, elbow, shoulders, and hips. To perform the drill:


  1. Grip the gymnastics rings tightly
  2. Relax into the stretch
  3. Pull your chin in towards your neck
  4. Get your ears in line with your biceps
  5. Squeeze your abs, and flatten your lower spine
  6. You will feel a nice stretch through the lats
  7. Try to push your butt to the floor to increase the range of stretch


To increase the stretch further:


  1. Place your knees on the floor so they are in line with your ears
  2. Squeeze your abs tight
  3. Drop your ribcage down


Try this drill for sixty seconds of a two-minute rest interval.


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