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Shoulder Stretches
~ Designed for Maximum Mobility ~
Incorporating shoulder stretches to your daily routine of stretches will help to keep your joints nice and loose. The greatest range of
motion, of any joint, in your entire body is in your shoulders.
Also known as deltoid and rotator cuff stretch, these are great for relieving stress and tension in your shoulders. If the muscles in your shoulder become tight, it can cause
some problems. It will also help you to walk with good posture.
Don't bounce during these stretches, just hold the position. You're stretching to relax your muscles, not to contract them by bouncing.
Stretches for the Shoulder:
Over and Back
Behind Your Back
Arm Circles
Rear Deltoid Stretch
Overhead Stretch
Shoulder Shrug
Learn more about the Shoulder Muscles.
Over and Back
Main Muscle Worked= Deltoids
Other Muscles Worked= Upper Back, Chest
- Use a belt, scarf, towel, etc., to hold between your hands.
- Sit comfortably in an upright position.
- Hold your arms straight out in front of you shoulder width apart.
- Inhale and raise your arms up and over your head.
- Exhale as you bring your arms behind you.
- It may be harder to take your arms overhead without a good range of motion in your shoulders. If you need to, spread your hands further apart on the "strap" you're using, this will make it easier.
- Make as large a circle as possible, these shoulder stretches will help to relieve stress and tension in your shoulders and upper back.
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Behind Your Back
Main Muscle Worked= Deltoids
Other Muscles Worked= Chest
- Stand up straight with your shoulders back and relaxed.
- Hold your hands behind your lower back. If this is too hard, then use a belt or towel to hold onto behind your back.
- Lift your hands up and away from your body.
- Keep your elbows straight and check your posture, make sure your still standing straight.
- Lift your hands as high as you can, but not to the point of pain.
- Hold for about 10-15 seconds.
- Repeat
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Arm Circles
Main Muscle Worked= Deltoids
Other Muscles Worked= Chest
- Start with one arm at a time.
- Make circles with your arm going backward, palm facing your body and thumbs up as your arm moves around.
- Repeat 10-15 times with each arm.
- Reverse and make circles with your arm going forwards, palm away from your body and thumbs down as your arm goes around.
- Repeat 10-15 times with each arm.
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Rear Deltoid Stretch
Main Muscle Worked= Deltoids
Other Muscles Worked= Triceps
- Stand or sit comfortably.
- Bring your left arm out in front of you.
- Take your left arm across the front of your body to the right shoulder.
- Your elbow should be level with your shoulder.
- Use your right hand and press into your left elbow to feel the stretch even more.
- Hold for 10 seconds.
- Repeat on the right side.
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Overhead Stretch
Main Muscle Worked= Deltoids
Other Muscles Worked= Teres Major (under arm muscle)
- Take your left arm overhead with elbows bent.
- Use your right hand and grab your left elbow and gently pull to increase the stretch.
- Hold for 10-15 seconds.
- Repeat on the right side.
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Shoulder Shrug
Main Muscle Worked= Upper Traps
Other Muscles Worked= Shoulders
- Sit or stand comfortably.
- Start with your shoulders down and relaxed.
- Bring your shoulders up towards your ears.
- Hold for 3-5 seconds.
- Drop your shoulders straight down.
- Repeat 5 times.
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Strengthen Your Shoulders
Shoulder stretches can help to increase the range of motion in your shoulders. The shoulder muscles support your chest and arms with anything they do.
Did you know that you can increase your bench press by simply strengthening the muscles in your shoulders?
Having strong shoulders are crucial for smooth, pain-free movement. Not to mention it enhances the look of your upper body.
Take care of your shoulders. Make sure to do shoulder stretches as well as strength training to help keep your shoulders healthy.
Return from Shoulder Stretches to Stretching Exercises
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