If you spend most of your day slouched over a deskthen hisame! I do my best to get up and move around every hourbut to be honesttight shoulders are tough to shake off. Fortunatelysimple shoulder stretches can make all the difference in loosening the upper bodyand they don’t require fancy equipment or an hour of your time.
Poor posture throughout the daylike when sitting at a deskputs stress on the neck and shoulder jointsays Sabrina M. StricklandMDan orthopedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City.
Shoulder exercises are great for strengthening the joint and offsetting any painbut stretching is what really combats the stiffness.
Shoulder stretches are essential for keeping your shoulders flexiblereducing tightnesspreventing injuryand making up for deficits caused by overuse or poor mechanicsespecially as you get oldersays Dr. Strickland.
“Since stretching can help you maintain your mobilityit’s an important piece of aging healthfully and promoting longevity,” says Rachel TavelDPTCSCSa physical therapist and strength and conditioning specialist. Shoulder mobility tends to decrease over timebut regular stretching can help you maintain your range of motionmaking it easier to stay active and feel good in your daily lifeaccording to a 2022 study in JSES International.
Ready to bid farewell to your achy shoulders? Aheadexperts offer up their favorite stretches to promote healthymobileand strong shoulders.
Meet the experts: Sabrina M. StricklandMDis an orthopedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly RoserCPTis a trainersports nutritionistand the owner of Holly Roser Fitness in San MateoCA. Rachel TavelDPTCSCSis a doctor of physical therapy and strength and conditioning specialist.
Best Shoulder Stretches
Instructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated belowrepeating on the opposite side when applicable. Once you've completed one round of stretchesrepeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injurysays Holly RoserCPTa sports nutritionist and the owner of Holly Roser Fitness in San MateoCA. Soif you’re stretching as part of your warmupwe recommend sticking to the dynamic stretches listed below.
What’s the difference? Static stretching refers to holding a position isometrically for a given durationwhile dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of repstaking a joint through its range of motion. You’ll get more out of static stretches when your body is warm and your blood is flowinglike after a workout. Dynamic stretches will start to get your muscles movingwhich is why they’re great for adding into your warmup.
1. Arm Circles
Type: Dynamic
How to:
- Stand with feet hip-width apartarms extended out to sides.
- Keeping shoulders down and core engagedbring arms up and around in medium-sized circles.
- After about 30 secondsreverse direction. That’s 1 set.
2. TYW
Type: Dynamic
How to:
- Stand with feet hip-width apartthen hinge at hips to bring torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.
- Maintain body position and swing arms up so upper arms align with earsforming a Y shape.
- Engage core entire timebend elbows to waistand retract shoulder blades to form a W shape.
- Continue repeating sequence for 30 to 60 seconds. That’s 1 set.
3. Child’s Pose
Type: Static
How to:
- Kneel with shins flat on ground.
- Rest butt on heelsknees slightly wider than torsoand hands in lap.
- Walk arms out on floor to extend forward.
- Lower stomach down onto thighsand rest forehead on floor. Hold position for at least 60 seconds. That’s 1 set.
4. Thread The Needle
Type: Static or dynamic
How to:
- Begin on all fours.
- Lift right arm up toward ceiling keeping gaze on hand.
- Lower right arm to ‘thread the needle’ in between left hand and left kneedropping right shoulder toward ground and resting right arm on ground.
- For static stretchinghold this position for 30 to 60 secondsthen repeat on other side. That’s 1 set. For a dynamic version of this stretchalternate between lifting arm toward ceiling and ‘threading the needle’ for 10 to 15 reps on each side. That’s 1 set.
5. Overhead Triceps Stretch
Type: Static
How to:
- Stand tall with arms relaxed by sides.
- Raise right arm straight up.
- Bend right arm and place right palm behind head.
- Place left hand on right elbow and gently draw right arm back.
- Hold for 30 secondsthen repeat on opposite side. That’s 1 set.
Pro tip: To optimize the benefits of this stretchmaintain an upright position with your head rather than allowing it to drop forward.
6. Arm Swings
Type: Dynamic
How to:
- Stand with feet about hip-width apart and arms relaxed at sides. Raise arms up to shoulder height.
- Swing both arms forward so they cross in front.
- Swing both arms backwards so they open up behind. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 secondskeeping movements fluid and controlledavoiding any sudden or jerky movements.
Pro tip: Start with a smaller range of motionthen gradually increase the speed and range as you warm up.
7. Behind-The-Back Stretch
Type: Static
How to:
- Stand tall with feet hip-width apart and arms relaxed by sides.
- Clasp hands behind back so fingers are interlocked.
- With hands claspedlet shoulder blades come together and try to reach hands toward wall behind. You should feel a stretch in shoulders and chest. Hold for 30 to 60 seconds. Repeat 2 to 3 times. That’s 1 set.
8. Open Books
Type: Dynamic
How to:
- Lie on right side with knees bent and head resting on right arma pillowor a yoga block. Arms should be straight out in front with palms facing each other.
- Begin by lifting top (left) arm up and allowing it to reach toward ceiling then to leftlike you’re opening a book. Simultaneously turn head to follow left hand until looking to left side. Keep hips facing toward right.
- When you get to “open book” positionhold for about 5 secondsbreathing deeply and focusing on stretch in front of top shoulder.
- Return to starting position. That’s 1 rep. Repeat stretch for 10 to 15 repsthen switch sides.
9. Cross-Body Stretch
Type: Static
How to:
- Stand with feet shoulder-width apart facing forward.
- Keeping left arm straightextend it directly across chest. Use right forearm to gently pull left arm into body.
- Hold stretch for 30 to 60 secondsthen repeat on opposite side. That’s 1 set.
Pro tip: Keep your shoulders relaxed and avoid hunching them toward your ears.
10. Downward Dog
Type: Static or dynamic
How to:
- Start on all fours.
- Tuck toes and lift hips into airextending legs to straight and shifting weight back into feet so body forms an upside down "V" shape.
- Hold isometrically or alternate bending and straightening at the knees for about 60 seconds. That’s 1 set.
Pro tip: If you're experiencing tightness in the hamstrings or lower backlift your heels and softly bend your knees to modify. If your shoulders are hurtingtry moving your hands wider apart or rotating your hands outwards by about 45-degrees.
11. Supine Pec Stretch
Type: Dynamic
How to:
- Lie on foam roller with knees bentfeet flat on groundhead resting on it.
- Lift arms straight up toward ceiling with palms facing each other.
- Open arms horizontally into a T position until hands rest on floor with palms facing up. (If you don’t have the flexibility to have them rest on the floorit’s okay for them to hover over the floor.)
- Hold for 30 to 60 secondsallowing gravity to increase stretch. You should feel a gentle stretch in chestbicepsand front of shoulders. Repeat 2 to 3 times. That’s 1 set.
How To Perform Shoulder Stretches Safely
When it comes to any new stretching routineit’s important to stay within your comfort zone. Always stretch within your available range of motion—you don’t need to achieve the full expression of each move right away. Insteadstart by moving through a pain-free range to explore your current mobilityand as you become more comfortablegradually deepen your stretch. For those who don’t stretch or exercise frequentlyit’s best to start with shoulder stretches two to three times a week to build up mobility.
If you’re more activeyou can incorporate these stretches into your routine five to six times a week. Since these are mobility exercisesyou can perform them regularly without much risk of injuryas long as you maintain proper form and respect your body's limits.
Important note: If you’re dealing with shoulder pain or have experienced shoulder issues in the pastit's a good idea to consult a doctor or physical therapist before adopting these stretches in your routine. Your healthcare provider can help rule out any underlying issues that may require specific treatment and offer guidance on which stretches are or are not safe for you.
What causes shoulder tightness?
Shoulder tightness is often caused by poor postureespecially from slouching or hunching over when sitting for extended periods of time. It can also result from stresswhich makes you tense up your muscles (commonly in the trapeziusor neckmuscles)or from overworking the shoulder muscles during exercise. Lack of movement and long periods of inactivity can also contribute to stiffness in the shoulders and upper backmaking it important to stay active by incorporating stretching throughout the day.
Of courseshoulder pain can also stem from overworking the joint. Athletes—particularly those who repetitively throw or swing itemslike baseballsgolf clubsor tennis rackets—are most prone to tightness and painsays Dr. Strickland.
How To Prevent Shoulder Tightness
To prevent shoulder tightnessfocus on maintaining good postureespecially if you sit at a deskdrive a lotor look down at your phone or computer often. Incorporating regular shoulder stretches and exercises into your routine is a great way to keep the muscles flexible and strongsays Roser. Take breaks throughout the day to move around when sitting for long hoursand if you’re into lifting weightsbalance your workouts with proper warmupscooldownsand avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.
Andi Breitowich is a freelance writer who covers healthfitnessrelationshipsbeautyand smart living. She is a graduate of Emory University and Northwestern University's Medill School of Journalism. Her work has appeared in Women's Health, POPSUGAR, Food & Wine, What To Expect, Cosmopolitan, Men's Healthand elsewhere. As a former collegiate pole vaultershe loves all things fitness and has yet to meet a group workout class she doesn't like.
