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Three Parts:Getting Warmed UpDoing Basic Shoulder StretchesDoing More Advanced Shoulder Stretches

The human shoulder is one of the more bio-mechanically complex joints because it has the greatest range of motion in the body.[1] As such, there's numerous muscles, tendons, ligaments and blood vessels surrounding the shoulder, which provide flexibility and support, but it also makes the area susceptible to injury. Performing shoulder stretches on a regular basis, particularly before strenuous exercise involving the upper body, may help reduce the risk of muscle strain and other injuries.


Part 1 of 3: Getting Warmed Up

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    Get your blood flowing. Make sure your muscles are warm before you attempt to stretch or exercise them. Taking a warm shower, applying moist heat or simply jogging on the spot for a few minutes before attempting any stretching is a good idea because your shoulder muscles will be more pliable and less apt to tear.[2]
    • Increasing your heart rate by any cardiovascular exercise will pump more warm blood into virtually all of your muscles, including those surrounding your shoulder joint.
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    Make sure your shoulder isn't injured. Trying to stretch your shoulder if it's injured typically isn't a good idea, unless it's just a mild muscle strain.[3] If you experience intense sharp pain with shoulder movement, which is indicative of a joint sprain, then consult a health professional (your doctor, chiropractor or physiotherapist) before proceeding with any stretches or exercises.
    • Mild muscle strains respond well to some light stretching because it relieves muscle tension, promotes blood flow and improves flexibility.
    • Shoulder joints most often sprained include the glenohumeral and acromioclavicular (or AC) joints.
    • Applying ice to any sprained joint will help reduce pain and numb the pain.
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    Move your shoulders in all directions. Once you're properly warmed up and pretty sure that there's no significant injury lurking in your shoulder, then prepare for some global mobilizations in all directions. Go slow at first, maintain control of the movements and remember to inhale and exhale deeply.[4] Muscle fibers need oxygen to be able to move and do work.
    • Lift your arms so they are parallel to the floor and then rotate them in large circles in the forward direction for about 15 seconds, then reduce the size of the circles (make them tighter) for a further 15 seconds. After a few seconds rest, switch and do the opposite direction.
    • Shrug your shoulders as high as you can, trying to touch your ears, and then let them drop and fully relax. At the top of your shrug, hold for about 5 seconds and repeat 10x.

Part 2 of 3: Doing Basic Shoulder Stretches

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    Stretch your deltoid muscles. The deltoid muscle group forms the rounded contour of your shoulder and it consists of three distinct sets of fibers: anterior, posterior and lateral.[5] The deltoids are the most superficial of your shoulder muscles and are responsible for most of your arm movements, particularly reaching for and throwing things. In general, hold stretches for about 30 seconds and do them 3-5x consecutively.
    • While standing or sitting, reach around the front of your body and grab the opposite elbow.[6] Gently pull on the back of the elbow (bringing it across your chest) until you feel a stretch in the corresponding shoulder.
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    Stretch your trapezius muscles. The trapezius is a large superficial muscle that extends from the top of your neck (and base of your skull) to the shoulder blade and tip of your shoulder.[7] It's mainly involved when you shrug your shoulders and commonly gets sore and stiff in response to stress.
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    Stretch your rhomboid muscles. The rhomboid muscles are in the upper portion of your back and attach your shoulder blades to your thoracic spine — they're responsible for retracting your shoulder blades.[8] These muscles often get sore from poor posture (slouching) and sitting too long at the computer.
    • Cross your arms in front of your chest and place your hands around your shoulders, essentially giving yourself a big hug. Slowly stretch your hands towards the middle of your back, as far as they will go, and hold for 30 seconds. Repeat 3-5x.
    • This position also stretches the posterior deltoid muscle and some of the trapezius.

Part 3 of 3: Doing More Advanced Shoulder Stretches

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    Stretch your chest and upper arm muscles. Your chest (pectorals) and upper arm (biceps) attach to your shoulder joints and should be stretched out also.[9] These muscle groups are exercised best by doing pushups. You can stretch both muscle groups standing in a doorway and using it for leverage.
    • Stand near a doorway with your right arm straight and parallel with the floor. Grab on to the frame of the door and gently lean forward, which will extend your arm behind your shoulder and create a stretch in your chest, upper arm and anterior deltoid muscles. Hold for 30 seconds, then switch and do the other side. Repeat 3-5x consecutively.
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    Stretch your triceps muscles. The posterior muscles of your upper arm are called your triceps and they attach to your shoulder joint and allow you to extend your elbow joints and straighten your arms.[10]
    • Raise your right hand over your head and bend your elbow to place your right hand behind your left shoulder. Press gently on your right elbow with your left hand. Hold for 30 seconds, then switch and do the other side. Repeat 3-5x consecutively.
    • This position also stretches other muscles of your shoulder such as portions of the deltoid and rotator cuff.
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    Do an internal rotation behind-the-back stretch. This position is a little more complicated and requires some flexibility. It stretches muscles in both shoulders simultaneously and primarily affects the chest, deltoid, triceps and rhomboid muscles.[11] It’s important to keep your neck and thoracic spine as straight as possible during this stretch.
    • Bend one arm over your head and down your back. Then, bend the other arm around and up your back. Grasp your fingertips tightly and hold for 30 seconds, then switch and do the other side. Repeat 3-5x consecutively.
    • If you're not flexible enough to clasp your hands together, then use a towel to connect your hands and create tension.[12]



  • It is better to start slowly and build repetitions over time than to do a lot at once and risk injuring yourself.
  • If you have scoliosis or a thoracic spine issue, always talk to your doctor or physiotherapist before attempting any of these exercises.
  • If you stretch properly, you should not be sore the day after. If you are sore, then it may be an indication that you are overstretching and that you need to go easier on your muscles by reducing the intensity.[13]

Article Info

Categories: Pain Management and Recovery | Warm Ups Stretching and Flexibility

In other languages:

Español: hacer estiramientos de hombro, Italiano: Eseguire degli Allungamenti per le Spalle, Português: Esticar os Músculos dos Ombros, Русский: выполнять растяжку плеч, Deutsch: Schulterdehnungen ausführen, Français: s'étirer les épaules, Nederlands: Rekoefeningen voor je schouders doen, Čeština: Jak protahovat ramena

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