Below are five stretches that are helpful for people dealing with stiffness, overuse or shoulder impingement issues.
Please be mindful that if you are experiencing shoulder pain, especially from poor posture or overuse/repetitive use that you pair stretching with light strengthening exercises. Such as wall slides or resistance band external rotations to stabilize the shoulder joint.
Also, if any of the exercises are painful for the shoulder, discontinue the exercise and ask for modifications.
- Cross-Body Shoulder Stretch
- Bring your right arm across your chest. Use your left hand to gently pull your right arm closer towards your chest.
- Keep your shoulders relaxed and away from your ears.
- Hold the stretch for 20-30 seconds per side.
- Do 2-3x/side.
- Pectoralis Muscle Stretch
- Stand with the right side of your body next to a wall. Place your right leg forward and take your right hand backwards placing your right palm flat against the wall.
- Make sure your right thumb is pointing upwards.
- You should feel a stretch across the front of your right chest and shoulder.
- Keep your head neutral and core engaged.
- Hold the stretch for 20-30 seconds per side.
- Repeat 2-3x/side.
- Sleeper Stretch
- Lie on your side with your affected (painful) shoulder down.
- Bend your arm 90deg with your elbow level with your shoulder.
- Use your top hand to gently press the wrist of the bottom arm toward the floor.
- Keep your shoulder blade anchored to the floor to avoid compensating in the position.
- Hold the stretch for 20-30 seconds per side.
- Repeat 2-3x/side.
- Shoulder Flexion Stretch (wall climbs)
- Face a wall and place your hands on the wall in front of you.
- Walk your fingers up the wall as high as you can go comfortably.
- Now step in slightly closer to the wall to deepen the stretch.
- Hold the stretch for 20-30 seconds per side.
- Repeat 2-3x/side.
- There is an alternative for this stretch. You may lie on your back and reach both arms overhead while keeping your back flat to the floor.
- Thread the Needle Stretch
- Start on all fours. Hands and knees.
- Slide your left arm under your right arm with your palm up.
- Lower your left shoulder and temple to the floor.
- You will feel a stretch through your shoulder and mid-back.
- Hold the stretch for 20-30 seconds per side.
- Repeat 2-3x/side.