If you haven't tried stretches for shoulders, then it's time to try them now. (Image via Pexels / Miriam Alonso)

5 Best Stretches For Shoulders To Stay Injury Free

If you haven't tried stretches for shoulders, then this is your sign to add them to your workout routine!

Practicing stretches for shoulder is a great way to maintain optimal health, and it can also help you avoid injuries. A few simple stretches can go a long way toward preventing common shoulder injuries and improving your range of motion. In this article, we'll discuss the best stretches for shoulders to keep you healthy and pain-free!


Five Best Stretches For Shoulder Pain


1. Scapular Wall Stretch

These stretches for shoulder are very easy to perform, and all you need is a wall.


How to perform Scapular Wall Stretches?

  • Start by standing an arm's length away from the wall, with your left side facing it.
  • Place your right hand on the wall at shoulder height, so that your arm is bent at 90 degrees and resting against it.
  • Your right elbow should be pointing straight ahead (or slightly upward).
  • Next, lean onto that side of your body until you feel tension in those muscles around your scapula--this may mean leaning into one foot more than another!
  • Hold this position for 10 seconds before switching sides and repeating on other side.
Shoulder blade stretches can help reduce the pain. (Image via Pexels / Scott Webb)


2. Shoulder Blade Squeeze

When you're at work, sitting at your desk and slouching over a laptop can cause your shoulders to hunch up. This can lead to tightness and pain in the upper back muscles. Try a shoulder blade squeeze to reduce the pain.

Here's how to do it:

  • Sit upright with your back against the wall or chair.
  • Place both hands on top of each other at chest height, palms facing down.
  • Use them as leverage by leaning forward slightly as you press into them with force for about 30 seconds (you'll feel it!).

3. Side Lying Clasping Bird Dog

The Side Lying Clasping Bird Dog stretch is among the most effective stretches for shoulder as it also works out your core, shoulders, and arms.

To perform a Side Lying Clasping Bird Dog:

  • Lie on your side with one arm stretched straight above your head and the other bent at a 90 degree angle with palm facing up.
  • Keeping both legs straight, raise them as high as they will go while maintaining balance in the extended arm (it may help to rest on your elbow).
  • Hold for 30 seconds then switch sides.

4. Shoulder Rotator Cuff Stretch

This stretch is great for the shoulders and will help to strengthen them.

To do a Shoulder Rotator Cuff Stretch:

  • Start by standing with your feet hip-width apart and place one hand on a wall or other stable object for support.
  • Raise your arm straight up overhead with palm facing forward (or turn it slightly inward if that feels better), then slowly bend at the elbow until it's at about 90 degrees of flexion--that is, bent about halfway between straight and fully flexed (bent).
  • Hold this position for 20 seconds or as long as you can stand without pain before repeating on opposite side.
Rotator cuff stretches can help open up the shoulder muscles. (Image via Pexels / Ketut Subiyanto)

5. Lateral Flexion Stretch

This stretch is great for opening up the shoulders and getting a good stretch in your pecs. It's also good for helping to relieve tension in the chest.

To do a Lateral Flexion Stretch:

  • Stand with feet hip-width apart and reach both arms straight out in front of you at eye level with palms facing down toward the ground (or slightly higher if possible).
  • Bend one arm behind your back so that it's resting on top of the other arm--you'll feel this stretch through both shoulders now! Hold for 30 seconds then switch sides.

These stretches for shoulders can be done daily for a total of two minutes if needed. However, it should not be performed if there is any pain or discomfort when performing these movements.

Shoulder Mobility Stretches Can Help Keep You Healthy and Injury Free


Stretching is a great way to improve your posture, help you sleep better, and even prevent injury. In fact, stretching can do so much for your body that it's one of the most important things you can do in order to have healthy shoulders.

Stretches for shoulders can help improve your range of motion by increasing blood flow and reducing muscle tension in the shoulder area. This will make it easier for you to move around without feeling like there's something pulling on your shoulder all day long.

Stretching your muscles are crucial as it reduces muscle soreness. (Image via Pexels / Ketut Subiyanto)

It will also reduce soreness after exercising or working out at the gym because stretching allows muscles that are tight due to overuse (like those in our upper back) time to recover properly before being put under stress again later on down the road!


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Edited by
Susrita Das
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