Shoulder Depression Stretches

Shoulder depression is the downward movement of the shoulders.

Shoulder depression is the downward movement of the shoulders.

When you think of depression, you probably think of deep sadness. But when talking exercise terms, depression can have a different meaning. Shoulder depression is a movement of the shoulders in a downward position, which is performed by the trapezius muscles. Shoulder depression stretches help to loosen and strengthen the shoulders, which is important if you're a fan of tennis or swimming, sports that often result in overworked shoulders. Regardless of your activities, increasing your flexibility and strength with shoulder depression stretches will reduce your risk of injury.

Shoulder Depression on a Mat

Sit on a mat on the floor. Extend your legs out in front of you with your knees slightly bent. Make a fist with your hands and place them on the mat directly under your shoulders. Keep your shoulder blades back.

Straighten your elbows and lift your hips off of the floor. Hold the position for five seconds.

Lower yourself back down to the mat. Repeat 10 times.

Shoulder Depression in a Chair

Sit in a chair with your feet flat on the floor. Place your arms at your sides. Grip the seat of the chair with your hands.

Push your shoulders down and straighten your arms to lift yourself off of the chair seat. Hold the position for five seconds. Keep your feet on the floor.

Lower yourself back down. Repeat five times.

Shoulder Depression on Parallel Bars

Stand in between parallel bars. Place your hands on the bars.

Lift yourself up onto the parallel bars, straightening your arms.

Lower your shoulder blades, keeping your arms straight. Lift your shoulder blades. Repeat five times.

Shoulder Depression Side Bend

Sit in a chair with your feet flat on the floor. Keep your spine in a neutral position.

Place one hand on your head (the hand on the opposite side of the depressed shoulder). Hold onto the seat of the chair with the other hand.

Pull your head away from the depressed shoulder. Hold for five seconds. Repeat on the other side.

Tip

  • For another stretch, roll your shoulders backward in a circular motion 10 times.

Warning

  • Talk to your doctor before starting any new exercises.
 

About the Author

Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.

Photo Credits

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