Our Favorite Shoulder Stretches

From looking down at our phones to hunching over our keyboards, the modern age doesn’t do our shoulders many favors. If you’ve noticed that your shoulders often tend to be up by your ears or they feel tight or tender,  you’re not alone. 

Fortunately, you can take some steps to alleviate shoulder tension and support better posture. Specific shoulder stretches can improve mobility in your shoulders and help you avoid problems like rotator cuff tears. 

As experts in treating shoulder pain, Karl Siebuhr, MD, and our team can tailor a stretch regimen based on your unique shoulder needs. If you’ve been experiencing discomfort in your shoulder, visit us at Reconstructive Orthopaedics of Central Florida in Ocala, Florida. 

To offer some general guidance in the meantime, we wanted to highlight some shoulder stretches our team loves. 

Crossover arm stretch

You can do this stretch seated or standing. Extend your right arm out straight with your elbow soft. Keeping your arm at shoulder height, swing your hand to the left side of your body. 

Put your left hand on your tricep and use it to apply gentle pressure, moving the right arm toward your chest. If it feels better, you can bend at your right elbow as you stretch. Hold the stretch for 30 seconds, then repeat on the other side. 

Arm up the wall

Stand facing a wall. Extend your arm at shoulder height and step forward until your hand touches the wall. Slowly walk toward the wall, moving your hand upward and keeping your arm straight (but don’t lock your elbow). Keep moving forward until you feel a stretch in your shoulder. 

With the full extension of this pose, the front of your body will be touching the wall with your arm extending straight up along the wall. Do this stretch on both sides, holding for at least 30 seconds. 

Shoulder raises/rolls

Stand or sit up straight. Inhale, lifting your shoulders up toward your ears and holding for a few seconds. As you exhale, let your shoulders relax slowly downward. Repeat 5–10 times.

Then, repeat this process, but use a rolling motion. Do 5–10 reps of rolling your shoulders forward to your chest, then repeat with 5–10 reps of rolling your shoulders back. When you do the backward rolls, focus on engaging the muscles around your shoulder blades. 

Goalpost stretch

Standing in a doorway, goalpost your arms by walking up to a doorway, aligning your elbows and wrists along either side of the door frame. Slowly walk forward until you feel a stretch. Be sure to keep your elbows at shoulder height and hold the stretch for at least 30 seconds. 

These stretches should help you feel some relief in your shoulders. If you’re dealing with persistent tension or pain, though, it’s time to take an additional step. Call our office or request an appointment online for the dedicated care your shoulder needs.