Shoulder mobility extends your own dress zip up

WI’ve all been there: You’re trying to get into that perfect party dress, but you can’t bend your arms and shoulders the way you need to to get the zipper up. . It can be frustrating at level-ten.

Not this year! We’ve got you covered with four easy stretches that include off-the-shoulder moves so you can break out your best holiday dresses—zippers and all.

“Reaching the dress zip requires internal rotation of the shoulders, as well as extension of the elbows, wrists, and your chest,” says Austin Martinez, MS, CSCS, ATC, vice president of training and assistant stretching studio with national experience, StretchLab. “A more mobile shoulder joint can help you reach your arms farther behind your back and between your shoulder blades.”

While some people naturally have more range of motion than others, Martinez explains that chronic poor posture can make your shoulder joints stiff. “Shunting in front of phones, computer screens, working from home, etc. puts a strain on our shoulder muscles and upper back,” she says.

If you’re experiencing mobility block, you can improve it with some focused stretches that open up the muscles around your shoulder joint so you can reach further — and get that zipper up.

Four shoulder mobility stretches recommended by a professional

1. Extend arms parallel to shoulders

Martinez says this move opens up the back of your shoulders.

  • Stand straight and keep one arm across the body. Keep that arm parallel to the ground and pull your elbow toward your opposite shoulder.
  • Hold for 20 to 30 seconds and repeat twice on each side.

2. Reach up to shoulder stretch

“This exercise mimics the same movement patterns you might use to zip up a dress or scratch your back,” says Martinez.

  • Place one hand behind your lower back.
  • Reach it between your shoulder blades.
  • Hold where it still feels comfortable for 20 to 30 seconds and repeat twice on each side.

3. Stretch the opposite shoulder

You’ll really feel it in your anterior deltoids and chest, opening up your shoulders so you can increase your range of motion, says Martinez.

  • Stand up straight and clasp your hands together behind your back.
  • Slowly raise your arms upwards.
  • Hold for 20 to 30 seconds and repeat twice.

4. Elbow-out rotator stretch

If you have particularly tight shoulders, this may feel a little stiff at first, so don’t worry if you have to relax into it.

  • Stand with one hand in the middle of your back and point your elbow.
  • Reach across your chest with your other hand and gently pull the elbow forward.
  • Hold for 20 to 30 seconds and repeat twice on each side.

Try this sequence the next time you have shoulder pain:

Leave a Reply

Your email address will not be published.