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Stretches to Get Rid of Shoulder

Tension
Stop slouching and loosen up.

Katie Thompson
As someone who spends a large part of my day hunched over a laptop, I am very familiar with shoulder
tension. No matter how often I remind myself to sit up straight and maintain good posture, every now
and then I look up and realize I'm huddled over with my spine rounded, shoulders high near my ears,
and my neck in some wonky position so that my face is practically pressed against the computer screen.
(I guess that's my "concentrating" pose?)
When I'm not thinking about it (though, my Apple Watch's frequent reminders to stand up do help a
little), it's very easy to revert to a not-so-ideal sitting position. Combined with my propensity to carry
no less than two very heavy tote bags around with me most days, my shoulders are often tight and
achey. A massage therapist once remarked how I was carrying so much shoulder tension she was
surprised I didn't constantly have a headache.
Turns out, I'm definitely not alone. "Stiff, tight shoulders are one of the most common complaints
among all people today—especially anyone who spends extended amounts of time slumped at a desk or
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sitting behind a steering wheel," Brad Walker, Australian trainer and triathlon coach and director of
education at StretchLab in Los Angeles, tells SELF. "This position causes our upper back to round
forward, our chest to tighten, and our shoulders to lift and compress, all leading to very poor posture
and eventual shoulder pain and tightness."
It's not just poor posture, though, that can make your upper body feel super tense. "Your shoulders may
become tight as a result of poor posture, muscle tension, overuse (for example, too many push-ups), or
even stress," Dan Giordano, D.P.T., co-founder of Bespoke Treatments Physical Therapy in New York
City and Seattle, tells SELF.
Strengthening the core and upper body, including your back and shoulders, is a great way to improve
your posture over time and help get rid of shoulder pain. And your shoulders specifically may benefit
immensely from rotator cuff exercises, which strengthen and stabilize the small muscles that help keep
the ball-and-socket joint in place. But if shoulder tension and tightness are what plague you, doing
some shoulder stretches can provide short-term relief.
Also, it's important to pay close attention to what you're feeling. Tightness isn't so much to be worried
about, and stretching is a good way to improve that. Pain is another story. The shoulder is the most
mobile joint in the body (fun fact), which also means it tends to be unstable and prone to injuries. If
you feel pain that's sudden, sharp, or doesn't start improving after a few days, it could be a sign you're
actually injured and should see a doctor.
If you're just looking to stretch out your tight shoulders, try the stretches for shoulder pain below from
Walker, Giordano, Rachel Prairie (corporate personal trainer and programming specialist at Anytime
Fitness), and Jacque Crockford, M.S., C.S.C.S. (exercise physiology content manager at American
Council on Exercise). They target the shoulders and the surrounding muscles, like those in the neck,
chest, and back, which all can contribute to shoulder tension. Pick a few and add them to your recovery
routine a few times a week or when you feel like you need them.
Modeling the moves is Caitlyn Seitz, a New York-based group fitness instructor and singer/songwriter.
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Upper Trapezius Stretch

•   Start standing or sitting tall, and place one hand on your lower back, the other hand on the
opposite side of your head.
•   Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in
your neck.
•   Hold for at least 30 seconds and then repeat on the other side.

Stretches the upper trapezius (neck).

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Quadruped Thoracic Rotation Stretch

•   Start on all fours, with your hands stacked under your shoulders and your knees stacked
under your hips. Engage your core and maintain a flat back.
•   Place your left hand on the back of your head, so that your elbow points out to the left
side. Rest the hand lightly—don't put pressure on your head or neck. This is starting
position.
•   Slowly rotate your head and shoulder toward your right hand on the floor.
•   Then, reverse the motion and rotate to the left and up so your elbow points toward the
ceiling. Hold for a few seconds.
•   Return to starting position. Continue this movement for 30 seconds, and then repeat on the
other side.
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Stretches the thoracic spine (the part of the spine that runs from the base of the neck to the
abdomen).

Child's Pose
•   Kneel on your mat with your knees wider than hip-width apart and your feet together
behind you.
•   Sit back on your heels (as best as you can) and fold forward, resting your belly on your
thighs. Extend your arms out in front of you and rest your forehead on the floor. You'll
feel this stretch in your shoulders and back, in addition to your hips and glutes.
•   Gently press your chest and shoulders toward the ground to deepen the stretch.
•   Hold for at least 30 seconds.

Stretches the trapezius (neck), latissimus dorsi (back), and muscles of the shoulder
including the infraspinatus, teres major, and teres minor.
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Handcuff Drill
•   Lie face down.
•   Place both hands palms down on the back of your head. Your elbows should be pointed
out to the sides. This is starting position.
•   Extend your arms in the shape of the letter “Y."
•   Reach your arms as wide as you can and circle them down to the sides of your body with
palms down. As soon as you can no longer keep your palms down, flip your hands over to
palms up and bring your hands to the center of your lower back.
•   Circle your arms back in the reverse direction to return to starting position position.
•   Do 10 reps.
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Stretches the muscles of the scapula, including rhomboids, serratus anterior, and trapezius.

Thread the Needle

•   Start on all fours with your hands under your shoulders and hips over your knees.
•   Reach your right arm underneath and across your body with your palm facing up.
•   Bend your left elbow as you gently lean into your right side; you should feel a stretch in
the back of your right shoulder.
•   Hold for a few seconds then return to the starting position and repeat.
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Stretches the shoulder girdle muscles, including the trapezius, levator scapulae, and
rhomboids, and the pectoralis minor (chest).

T-Spine Windmill Stretch

•   Lie on your right side with your knees stacked and bent at 90 degrees and your hips bent
at 90 degrees. Stack your arms and hands together on the floor, extended out to the right.
This is starting position.
•   Slowly open up your body, bringing your left arm up and over to your left side, to form a
“T” with your arms. In this position, both shoulder blades should be planted on the floor.
•   Slowly reverse the movement to return to starting position.
•   Do 5-10 reps. Switch sides and repeat.
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Stretches the shoulder muscles, including the deltoids, trapezius, teres major, and teres
minor, and the thoracic spine.

Elbow-Out Rotator Stretch

•   Start standing or sitting tall. Place your left hand on the middle of your back, palm and
elbow pointing out.
•   Reach across the front of your body with your right hand and grab onto your left bicep or
elbow.
•   Gently pull forward.
•   Hold for at least 30 seconds and then repeat on the other side.

Stretches the shoulder muscles, including the supraspinatus, infraspinatus, and teres minor.
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Cross-Body Shoulder Stretch

•   Start standing or sitting tall. Grab one arm above your elbow with your opposite hand, and
pull it across your body toward your chest until you feel a stretch in your shoulder.
•   Make sure to keep your elbow below shoulder height.
•   Hold for at least 30 seconds and then repeat on the other side.

Stretches the shoulder muscles, including the deltoid, teres minor, and supraspinatus.
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Bent-Arm Shoulder Stretch

•   Start standing or sitting tall. Place one arm across your body and bend your elbow to 90
degrees, with your hand pointing up.
•   Using your other arm, pull your elbow toward your opposite shoulder.
•   Hold for at least 30 seconds and then repeat on the other side.

Stretches the shoulder muscles, including the deltoid, teres minor, supraspinatus, and
trapezius.
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Overhead Triceps and Shoulder Stretch

•   Start standing or sitting tall. Bring one arm overhead and drop your forearm behind you,
resting your hand on your back between your shoulder blades.
•   With your other hand, grab right above your bent elbow and pull gently, until you feel a
stretch in your shoulder and the back of your arm. “You never want to pull on your
elbow,” Giordano says.
•   Try to keep your bicep close to your ear, and don’t force it past.
•   Hold for at least 30 seconds and then repeat on the other side.

Stretches the deltoid and triceps.

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Reverse Shoulder Stretch

•   Start standing tall, fingers interlocked behind you near your butt.
•   Keeping your back straight and shoulder blades together, push your arms up until you feel
the stretch in your pecs.
•   Hold for at least 30 seconds.

Stretches the deltoids and the pectoral muscles.

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Downward Facing Dog

•   Start on your hands and knees, with your hands stacked under your shoulders and knees
under your hips.
•   Spread your hands wide and press your index finger and thumb into your mat.
•   Lift your tailbone and press your butt up and back, drawing your hips toward the ceiling.
Straighten your legs as best as you can and press your heels gently toward the floor.
•   Your head should be relaxed between your arms, facing your knees. Your back should be
flat.
•   Hold for at least 30 seconds.

Stretches shoulder muscles, including the deltoids, supraspinatus, trapezius, and

rhomboids.
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12 Stretches to Help Relieve Tight Shoulders

 

12

stretches
It’s important that you stretch your shoulders regularly to loosen and strengthen the muscles. Releasing
tension in your body can improve your overall feelings of wellness, too.
These stretches may help increase flexibility, extend your range of motion, and prevent injury. If you’re
short on time, try to do them in shorter spurts throughout the day. You can increase the number of sets
you do as you gain strength and mobility.

1.  Shoulder  raises  
1.   While standing or sitting, and with your arms by your side and a straight back, slowly lift your
shoulders up toward your ears.
2.   Hold here for a few seconds.
3.   Slowly lower your shoulders back down.
4.   Repeat 5 times.

2.  Shoulder  rolls  
1.   Maintain good posture while standing or sitting.
2.   Roll your shoulders up, back, and down.
3.   Do this movement 10 times.
4.   Then, roll your shoulders up, forward, and down 10 times.

3.  Ear  to  shoulder  

1.   Sit with a straight spine and tilt your head toward your right shoulder.
2.   Go as far as you can without straining or lifting your left shoulder.
3.   Deepen the stretch by using your right hand to gently pull your head down.
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4.   Hold for 30 seconds.
5.   Repeat on the opposite side.

4.  Chin  retraction  
1.   Align your head, neck, and spine while standing or sitting.
2.   Extend your chin in front of you as far as it will go without straining.
3.   Then pull your chin back into your throat and neck.
4.   Repeat 10 times.

5.  Cross  arm  stretch  

1.   Bring your left arm across the front of your body at about chest height.
2.   Support your left arm with the elbow crease of your right arm or use your right hand to hold
your left arm.
3.   Stretch out your shoulder and continue to face forward.
4.   Hold this stretch for 30 seconds.
5.   Repeat on the opposite side.

6.  Standing  arm  swings  

1.   Stand with your arms by your side and your palms facing your body.
2.   Swing your arms forward to bring your arms as high up as they will go without raising your
shoulders.
3.   Lower your arms back down and bring them as far back as you can.
4.   Keep the rest of your body still.
5.   Continue this movement for 1 minute.

7.  Standing  arm  lifts  

1.   Make fists with your hands and bring them in front of your hips.
2.   Inhale as you lift your arms overhead so your hands come together above your head.
3.   Lower back down to the original position.
4.   Repeat 10 times.

8.  Wide-­legged  standing  forward  bend  

1.   Stand with your feet wider than hip distance with your toes facing forward.
2.   Interlace your hands behind your back and open your chest.
3.   Engage your leg muscles and keep a slight bend in your knees.
4.   Hinge at the hips to fold forward, bringing your arms over your head toward the floor.
5.   Allow your head to hang down and tuck your chin in slightly to your chest.
6.   Remain in this pose for up to 1 minute.

9.  Cat  cow  pose  

1.   Place your hands underneath your shoulders and your knees underneath your hips.
2.   On an inhale, fill your belly with air and let it sink down as you look up.
3.   Exhale as you engage your abdominals, tuck your chin into your chest, and round your spine.
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4.   Continue this movement for a few minutes, paying special attention to your shoulders.

10.  Thread  the  needle  

1.   Come onto your all fours with your hands directly under your shoulders and your knees
underneath your hips.
2.   Lift your right hand and slowly bring it over to the left with your palm facing up.
3.   Rest your body on your right shoulder and turn your head to face to the left.
4.   Make sure you’re not sinking onto your shoulder.
5.   Hold this pose for 30 seconds.
6.   Slowly release and come back to the original position.
7.   Repeat on the opposite side.

11.  Reverse  prayer  pose  

1.   You can do this pose while seated, standing, or in tree pose.
2.   Bring your hands behind your back with the backs of your hands facing each other and your
fingers facing down.
3.   From here flip your hands in the other direction so your fingers are facing up.
4.   Turn your palms to face each other.
5.   Press your palms together, draw your elbows slightly back, and open your chest.
6.   Keep your spine straight.
7.   Hold this pose for 30 seconds.

12.  Cow  face  pose  

1.   From a seated position bring your left elbow up to the side of your head with your hand facing
down your spine.
2.   Use your right hand to draw your left elbow over to the right as your hand moves further down
your spine.
3.   If it’s comfortable you can bend your right arm and bring your right hand up to clasp your left
hand.
4.   Hold the pose for 1 minute.
5.   Repeat on the opposite side.

Causes
Tight shoulders can be caused by several factors, including age. Many of the movements you perform
in your daily life cause you to bend forward. That strains your shoulders, neck, and back.
You may create tension in your shoulders from everyday activities such as texting, sitting for extended
periods, or carrying heavy bags. Weak muscles, poor posture, and incorrect alignment in your body can
also lead to tight shoulders. In some cases, muscle tension may also be the result of injury or chronic
stress, or an underlying condition, like:

•   arthritis
•   gout
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•   lupus
•   Lyme disease

Seeking help
See your doctor if your shoulder tightness doesn’t improve once you start stretching, or if you’re
experiencing intense pain. You should also see your doctor if you begin to experience muscle weakness
in your arms or start to have other symptoms such as fevers.
Your doctor may:

•   help you to develop an exercise program

•   refer you to a physical therapist
•   prescribe medication, such as muscle relaxers or pain relievers
•   recommend hot and cold therapy, or the use of a bandage or sling to limit movement
In severe cases, you may require surgery.
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