Your shoulders can rotate through a greater range of motion than any other joint. Volleyball gives you the opportunity to use that full range of motion as you reach up, down and sideways to serve, pass and hit the ball. Playing volleyball can also put stress on your shoulders, particularly when you reach back then deliver an aggressive spike. Stretching your shoulders before and after matches and practices can help keep your shoulders flexible and healthy throughout the volleyball season.
Stretching the correct muscles requires that you understand which ones control your shoulders. Each shoulder contains three main muscles: the anterior, lateral and posterior deltoids. Additionally, a separate four-muscle group, called the rotator cuff, surrounds each shoulder. The rotator cuff muscles are the supraspinatus, infraspinatus, subscapularis and the teres minor. For volleyball, stretch all seven shoulder muscles.
Moving, or dynamic, stretches put your muscles through a full range of motion. This type of stretch is ideal just after an aerobic warm-up and before more strenuous exercise, such as a match, practice or strength-training workout. Dynamic shoulder stretches typically include arm rotations. To target your deltoids and rotator cuff, extend your arms horizontally, away from your sides, with your elbows straight and your palms facing the floor. Move your arms forward, tracing 10 small circles, then do 10 more circles in reverse. Repeat the stretch in both directions, but trace large circles. Move your arms slowly through each repetition.
Static Stretch -- Anterior Deltoid
Perform static stretches after a match, practice or workout by holding the stretch for about 30 seconds, without bouncing. Static stretches can help your muscles cool down, and can also increase your flexibility. To stretch the anterior deltoid in the front of each shoulder, stand in a doorway with your shoulders aimed at the door frame on each side. Extend one arm and place your palm on the door jamb at about mid-chest height, then flex your elbow a bit. Turn your torso away from your hand until you feel the stretch in front of your shoulder, then hold the position. Do the stretch on both shoulders.
Static Stretch -- Deltoids and Rotator Cuff
To stretch your lateral deltoid, infraspinatus, teres minor and supraspinatus, stand straight and extend your right arm across your upper chest with your forearm roughly parallel with the floor. Press your left hand against the outside of your right elbow, gently, until you feel a stretch on top of your shoulder. Hold the stretch for 30 seconds. Perform the static stretch with both arms. Stretch your posterior deltoid the same way, but raise your horizontal arm so your elbow is in front of your neck. The latter stretch also works the infraspinatus and the teres minor, muscles that are used extensively while playing volleyball.
Static Stretch -- Subscapularis
Use a doorway or a wall to stretch the subscapularis before or after hitting the volleyball court. Stand about one step away from the doorway, then stride forward so your right foot is in the doorway, but near the wall. Extend your left arm so your upper arm is parallel with the floor and your forearm is vertical, with your elbow forming a right angle. Lean forward and press your left forearm against the wall until you feel a stretch behind your shoulder. Hold the stretch for 30 seconds, then repeat it with the other shoulder.
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