'As I Trainer, I Swear By These Stretches To Keep My Shoulders Pain-Free'
For those of us who prioritize daily activity yet spend long days in primarily sedentary postures, keeping your frame ache-free can be a serious challenge. One major pain point for serial hunched-over desk job workers is the shoulder joint. Good news: the best shoulder stretches can be done anywhere, whether they’re integrated in your pre-workout warmup or in bite-sized sessions at your desk throughout the day.
Poor posture throughout the day, like when sitting at a desk, puts stress on the neck and shoulder joint, says Sabrina M. Strickland, MD, an orthopedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. On top of adding shoulder and core strengthening exercises into your workouts, prioritizing stretching can help combat stiffness, she says.
You may have the strengthening part covered in your sweat sessions, but stretching often gets overlooked as a key component of a well-rounded fitness regimen. While cross-training (engaging in a variety of training modalities, such as a combo of strength training and running vs. just one), yoga, and functional strength training can help offset shoulder pain, incorporating shoulder stretches into your daily routine is key for overall and long-term shoulder health. That’s why in collaboration with Dr. Strickland and Roser, we're offering up our favorite shoulder stretches to promote healthy, mobile, and strong shoulders.
Meet the experts: Sabrina M. Strickland, MD, is an orthopedic surgeon and sports medicine doctor at the Hospital for Special Surgery in New York City. Holly Roser, CPT, is a trainer, sports nutritionist, and the owner of Holly Roser Fitness in San Mateo, CA. Rachel Tavel, DPT, CSCS, is a doctor of physical therapy and strength and conditioning specialist.
Benefits Of Shoulder Stretches
Shoulder stretches are essential for keeping your shoulders flexible, reducing tightness, preventing injury, and making up for deficits caused by overuse or poor mechanics, especially as you get older, says Dr. Strickland. “Since stretching can help you maintain your mobility, it’s an important piece of aging healthfully and promoting longevity,” says Rachel Tavel, DPT, CSCS, a physical therapist and strength and conditioning specialist. Over time, shoulder mobility tends to decrease, but regular stretching can help you maintain your range of motion, making it easier to stay active and feel good in your daily life, according to a 2022 study in JSES International.
How To Perform Shoulder Stretches Safely
When it comes to any new stretching routine, it’s important to stay within your comfort zone. Always stretch within your available range of motion—meaning you don’t need to achieve the full expression of each move right away. Instead, start by moving through a pain-free range to explore your current mobility, and as you become more comfortable, gradually deepen your stretch. For those who don’t stretch or exercise frequently, it’s best to start with shoulder stretches two to three times a week to build up mobility.
If you’re more active, you can incorporate these stretches into your routine five to six times a week. Since these are mobility exercises, you can perform them regularly without much risk of injury, as 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 past, it'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.
Time: 10 minutes | Equipment: Foam roller (optional) | Good for: Shoulders, chest, upper back
Instructions: Choose 4 to 6 shoulder stretches from the list. Perform each one for the duration or number of reps indicated below, repeating on the opposite side when applicable. Once you've completed one round of stretches, repeat the cycle for a total of four rounds. Keep in mind that static stretching before exercise can increase your risk of injury, says Roser. So, if you’re stretching as part of your warmup, we recommend sticking to the dynamic stretches listed below.
Knowledge boost: Static stretching refers to holding a position isometrically for a given duration, while dynamic stretching refers to fluidly moving in and out of the stretched position for a given duration or number of reps, taking a joint through its range of motion.
Best Shoulder Stretches
1. Arm Circles
Type: Dynamic
How to:
Stand with feet hip-width apart, arms extended out to sides.
Keeping shoulders down and core engaged, bring arms up and around in medium-sized circles.
After about 30 seconds, reverse the direction. That’s 1 set.
2. TYW
Type: Dynamic
How to:
Start standing with feet hip-width apart, then hinge at the hips to bring your torso slightly forward. Maintain a straight back. Extend arms out to sides to form a T shape.
Maintaining your body position, swing the arms up so the upper arms align with the ears, forming a Y shape.
Core engaged the entire time, bend elbows to waist and retract the shoulder blades to form a W shape.
Continue repeating the sequence for 30 to 60 seconds. That’s 1 set.
3. Child’s Pose
Type: Static
How to:
Start in a kneeling position, with shins flat on the ground.
Rest your butt on your heels, knees slightly wider than torso, and hands in lap.
Walk your arms out on floor to extend in front of you.
Lower stomach down onto thighs, and rest forehead on floor. Hold the 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 your right arm up towards the ceiling while keeping your gaze on your hand as you move.
Lower right arm to ‘thread the needle’ in between your left hand and left knee, dropping your right shoulder towards the ground and resting the right arm on the ground.
For static stretching, hold this position for 30 to 60 seconds, then repeat on the other side. That’s 1 set. For a dynamic version of this stretch, alternate between lifting your arm towards the 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 and over toward the left. Stop when you feel a stretch in the back of right arm.
Hold for 30 seconds, then repeat on the opposite side. That’s 1 set.
Pro tip: To optimize the benefits of this stretch, maintain 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 of you.
Swing both arms backwards so they open up behind you. That’s 1 rep. Continue for 10 to 15 reps or 30 to 60 seconds, keeping your movements fluid and controlled, avoiding any sudden or jerky movements.
Pro tip: Start with a smaller range of motion, then 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 that your fingers are interlocked.
With hands clasped, let shoulder blades come together and try to reach hands toward the wall behind you. You should feel a stretch in the shoulders and chest. Hold this stretch for 30 to 60 seconds. Repeat 2-3 times. That’s 1 set.
8. Open Books
Type: Dynamic
How to:
Start by lying on right side with knees bent and head resting on right arm, a pillow or a yoga block. Your arms should be straight out in front of you with palms facing each other.
Begin by lifting your top (left) arm up and allowing it to reach toward the ceiling then to your left, like you’re opening a book. Simultaneously turn head to follow your left hand until you are looking to the left side. Keep hips facing toward the right.
When you get to the “open book” position, hold for about 5 seconds, breathing deeply and focusing on the stretch in the front of the top shoulder.
Return to the starting position. That’s 1 rep. Repeat the stretch for 10 to 15 reps, then switch sides.
9. Cross-Body Stretch
Type: Static
How to:
Stand with feet shoulder-width apart facing forward.
Keeping the left arm straight, extend it directly across chest. Use right forearm arm to gently pull the left arm into your body.
Hold the stretch for 30 to 60 seconds, then repeat on the 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 air, extending legs to straight and shifting weight back into feet so body forms an upside down "V" shape.
Hold isometrically or pedal through your feet for about 60 seconds. That’s 1 set.
Pro tip: If you're experiencing tightness in the hamstrings or lower back, lift your heels and softly bend your knees to modify. If your shoulders are hurting, try moving your hands wider apart or rotating your hands outwards by about 45-degrees.
11. Supine Pec Stretch
Type: Dynamic
How to:
Lie on back with knees bent, feet flat on the ground, and a foam roller under you, down the length of your spine with head resting on it.
Lift arms straight up toward the ceiling with palms facing each other.
Open arms horizontally into a T position until your hands rest on the floor with palms facing up. (If you don’t have the flexibility to have them rest on the floor, it’s okay for them to hover over the floor.)
Hold for 30-60 seconds, allowing gravity to increase the stretch. You should feel a gentle stretch in your chest, biceps, and the front of your shoulders. Repeat 2-3 times. That’s 1 set.
What causes shoulder tightness?
Shoulder tightness is often caused by poor posture, especially from slouching or hunching over when sitting for extended periods of time. It can also result from stress, which makes you tense up your muscles (commonly in the trapezius muscles), 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 back, making it important to stay active by incorporating stretching throughout the day.
Of course, shoulder pain can also stem from overworking the joint. Athletes—particularly those who repetitively throw or swing items, like baseballs, golf clubs, or tennis rackets—are most prone to tightness and pain, says Dr. Strickland.
How To Prevent Shoulder Tightness
To prevent shoulder tightness, focus on maintaining good posture, especially if you sit at a desk, drive a lot, or 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 strong, says Roser. Take breaks throughout the day to move around when sitting for long hours, and if you’re into lifting weights, balance your workouts with proper warmups, cooldowns, and avoid overloading your shoulders with heavy weights too quickly to prevent hindering mobility.
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