To do these simple shoulder warm ups and stretches, all you need is a towel, yard stick or even a baseball or lacrosse stick. The goal is to warm up the muscles and gently stretch the muscles so they are ready for more vigorous activity.
Exercise 1: Hold the stick a little farther than shoulder distance apart. Raise arms in front of the body and above the head.
Exercise 2: Continue to hold the stick and raise arms side to side.
Exercise 3: Again still holding the stick, lower the stick behind the head.
Exercise 4: Finally, hold the stick behind the lower back and gently press up.
Perform 3 sets of 10 for each motion. Each stretch should be performed gently. If a specific motion causes pain, stop.
See pictures below:
|Behind the Back Stretch|
|Behind the Neck Stretch|
|Side to Side Stretch|
|In Front Arm Raises|