If your shoulder feels stiff or painful, even everyday activities like getting dressed or reaching into a cabinet can feel exhausting. Gentle stretching helps loosen tight muscles, reduce strain, and improve shoulder mobility so that you can move with more comfort and confidence.
There are many different shoulder stretches out there, each targeting specific muscles and movement patterns. While some stretches focus on flexibility, others help with range of motion, posture, or reducing tension from daily activities.
The stretches included here are five of the most helpful and beneficial options, chosen for their effectiveness, safety, and ease of practice at home. No special equipment needed. By incorporating these stretches into your routine, you can support shoulder health, reduce discomfort, and feel more confident using your arms throughout the day.
Note: These are general shoulder stretches. If you have a specific shoulder injury or have had any surgical procedure on your shoulder, consult with your therapist before completing these stretches to consider any precautions that may be appropriate.
Doorway Chest Stretch (Pectoral Stretch)
Goal:
- Stretch the chest muscles in the front of the shoulder
- Reduce rounded-shoulder posture and improve overhead reach
How to Do It:
- Place your forearm on a doorway at shoulder height
- Step forward slightly until you feel a light stretch across your chest
- Relax your shoulders down to avoid shrugging
- Can also be completed one arm at a time for less mobile/flexible individuals and to target one side at a time
Cross-Body Shoulder Stretch (Posterior Capsule Stretch)
Goal:
- Stretch the back of the shoulder where stiffness often develops
- Improve reaching across your body and reduce pinching sensations in the shoulder
How to Do It:
- Bring one arm straight across your chest
- Use your opposite arm to gently grip your elbow or forearm to pull it further across your chest until you feel a light stretch on the back of your shoulder
- Keep your shoulders level and do not twist your body
Sleeper Stretch (Internal Rotation Mobility)
Goal:
- Stretch the posterior shoulder capsule
- Improve internal rotation needed for dressing and reaching behind your back
How to Do It:
- Lie on the side of the stretching arm
- Bend the elbow to 90°, arm straight out from the shoulder
- Use your other hand to gently guide the forearm toward the table or floor until you feel a light stretch in the shoulder
- Keep the shoulder down against the table or floor, not rolling forward
Upper Trapezius / Neck Stretch
Goal:
- Stretch tight muscles along the side of the neck and top of the shoulder
- Reduce tension that can overload the shoulder joint
How to Do It:
- Best completed seated in a chair
- Sit tall with good posture
- Grab the side of the chair with the opposite hand to retract and depress the shoulder blade
- Slowly tilt your head toward one shoulder
- Gently hold your head with the opposite hand until you feel a light stretch down the side of your neck into your upper trapezius
Kneeling Prayer Stretch (Shoulder & Lat Stretch)
Goal:
- Stretch the lats and shoulder capsule
- Improve forward and overhead movement of the shoulder
How to Do It:
- Kneel in front of a table, counter, or bed
- Place a pad or something soft under your knees for added comfort
- Place elbows on the surface with palms together and gently sink your chest downward until you feel a light stretch in lats and shoulder
- Keep breathing deeply and relax into the stretch
- For less flexible/mobile individuals, complete this exercise seated in a chair
Helpful Tips
- Warm up with gentle shoulder circles or apply heat first if you feel very stiff when attempting these stretches
- If you feel sharp pain or discomfort, reduce the tension or back off of the stretch. Stop if pain does not subside.
- Move slowly and avoid sharp, pinching pain
- Stretch three times daily for the best results and repeat three times per side
- Hold each stretch for 45–60 seconds
- Practice slow, deep, and steady breathing during stretches – in through your nose, out through your mouth
Benefits of Consistency:
- Reach overhead more comfortably
- Sleep better at night
- Dress and groom with less pain
- Move with more confidence in daily activities
Teton Therapy Lander-based Occupational Therapist Zac Schaller, MOT, OTR/L is available for free consultations, with full Occupational Therapy departments in all of Teton Therapy’s clinics, statewide.
Call or text to schedule your free Occupational Therapy consultation today!
In Lander, 307-332-2230
In Riverton, 307-857-7074
In Cheyenne, 307-514-9999
