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Shoulder aches are often caused by poor posture, whether you’re hunching over a phone or slouching at a desk (or both.) Personal trainer David Sautter says muscle imbalance is another common culprit. To realign and loosen things up, turn to these stretches for shoulder pain.
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Overhead Triceps Stretch
This lengthens your triceps muscles to help ease shoulder pain, says Sautter.
- Reach left arm behind your back.
- Grab left wrist or elbow with right hand and pull.
- Bend head to right. Hold 30 sec.
- Gently look up & down.
- Repeat on other side.
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Band Pulls
Grab a resistance band and repeat each move for one minute to lengthen muscles, says trainer Rob Kellner.
- Pull band apart at chest height.
- Hold band taught. Reach arms overhead. Return to chest height.
- Stand tall. Reach band overhead and tilt to side.
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Thread The Needle
This move unwinds shoulder tension, says pro Brittany Hackman.
- Start in tabletop.
- Raise one arm overhead.
- Exhale, release lifted arm and “thread the needle” under other arm.
- Rest shoulder on mat with hips lifted. Breathe.
- Reset. Repeat on other side.
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Wall Twirls
Imagine you're being "twirled" like a dancer, says trainer Chris Lee of his fave shoulder opener.
- Face wall.
- Lift arm up high and place hand on wall.
- Slowly move body under raised arm.
- Twirl 360 degrees to starting position.
- Reverse. Repeat on each side.
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Sun Stretch
Do this yoga-based stretch every hour to open your shoulders, says trainer Scott Malin.
- Stand with shoulder blades back and down.
- Raise arms up to your sides, palms facing up.
- Lift chin and look up.
- Release arms, palms down. Look down.
Repeat for 10 reps.
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Doorway Stretches
To stretch chest and shoulders, try these from Josh Schlottman:
- Stand in a doorway, reach up high, grab onto frame.
- Step forward with one leg and lean into stretch.
- Next, place both hands at shoulder height against frame.
- Press into frame, lean forward.
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Wall Angels
Dr. Amir Vokshoor says this shoulder stretch teaches good posture.
- Stand with back and head pressed against wall.
- Walk feet out slightly.
- Bend elbows 90 degrees into “field goal” or “angels” pose.
- Lift arms, keeping them pressed into wall.
-Lower and repeat.
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Eagle Pose
Yoga teacher Brett Larkin does this stretch daily to release tension.
- Stand or sit. Bend elbows into “L” shape.
- Cross left arm over right, draw forearms together. Grasp hands.
- Take breath. Lift arms up but keep shoulders down.
Hold. Repeat on other side.
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Forward Fold
Trainer Kim D'Agnese recommends this stretch to loosen your upper body.
- Stand tall and fold forward.
- Clasp hands behind back.
- Reach hands up to ceiling. Gently rock side to side.
- Hang for 30 secs.
- Bend knees and release hands to transition out of stretch.
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Child’s Pose
D’Agnese also recommends this yoga pose for opening the shoulders and back.
- Kneel on floor. Sit hips back onto heels.
- Lay chest forward over thighs.
- Reach fingertips far forward. Walk them to one side, then the other.
- Breathe deeply for 30 seconds.
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Wall Climbs
Physical therapist Amy Graber, DPT, says to do this 3x a day to increase the range of motion in the shoulders.
- Face wall. Use fingertips to “walk” hands up wall.
- Keep “walking” until you feel a stretch or can’t reach higher.
- Hold then slowly walk hands down.