These 5 Stretches for Shoulder Pain Loosen Stiff Joints and Restore Your Range of Motion

We tend to put a lot of weight on our shoulders without even realizing it. Whether you’re carrying heavy grocery bags or lifting your arms to grab something overhead, you’re bound to experience discomfort and stiffness at some point. That’s why doing stretches for shoulder pain is so important for keeping your muscles mobile and joints ache-free. Keep reading to learn how to relieve shoulder pain with gentle stretches you can do right from home.

What causes shoulder pain?

“With how complicated a shoulder joint is with ligaments, muscles, tendons and overall decreased stability, many things can go wrong to cause discomfort,” explains Eva Lassey DPT , founder of DrSensory.com.

In addition to the regular wear and tear that comes with age, things like overuse, repetitive movements (such as throwing or lifting), previous injuries, arthritis , poor posture, bursitis or tendonitis can all cause shoulder pain.

Lassey adds that frozen shoulder , a condition that causes stiffness and pain in the shoulder joint, can also be a reason for your discomfort. Surrounding pain in the neck may also cause shoulder pain, since the joints are closely connected.

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The benefits of stretches for shoulder pain

Not only will stretching relieve soreness and discomfort, but it also loosens the joints, increases flexibility, improves blood flow and prevents future injuries.

“When joints move, a natural lubricating substance is secreted within the joint to keep all components lubricated and gliding well,” says Candace Morton, PT, DPT , clinic director at ProRehab. “Stretches help to keep the muscles elongated and flexible,” relieving pain.

What you should know about stretches for shoulder pain

Incorporating stretches for shoulder pain into your daily routine can improve your alignment and posture, too.

“Many people don't realize that tight shoulder muscles can lead to poor posture, which can, in turn, exacerbate pain,” says Lassey. “Additionally, imbalances in the positioning of shoulder muscles can lead to impingement of tendons, resulting in conditions such as rotator cuff tears.”

The best stretches for shoulder pain

“Some of the best stretches to help with shoulder pain are exercises that target the major movements of the shoulder,” says Morton.

Here, quick and easy stretches for shoulder pain that increase the range of motion, strengthen the muscles and relieve tension. Lassey recommends doing these at least once a day to eliminate soreness and keep it at bay.

1. Crossbody reach

“This is a great shoulder stretch to elongate muscles on the back side of your shoulder that attach your scapula [shoulder blade] to your humerus [arm], and it allows you to reach across your body with ease,” says Morton.

1. Start in a standing position.
2. Reach across the chest as if to bring the elbow toward the opposite shoulder.
3. Grasp the elbow with the other hand and pull gently in that direction.
4. Hold this for 20 seconds.

2. Doorway stretch

Lassey says this stretch targets the pectoral muscles and the front of the shoulders, opening up the chest and relieving tension.

1. Stand in a doorway with your arms out to the side and elbows bent at a 90-degree angle, palms facing the doorway.
2. Place your hands on the doorframe and step forward slightly, feeling a stretch in the front of your shoulders and chest.
3. Hold for 15-30 seconds.

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3. Sleeper stretch

“This stretch targets the rotator cuff and improves internal rotation of the shoulder, which is often limited in people with shoulder pain,” says Lassey

1. Lie on your side with your head on a pillow and the affected shoulder underneath you. The arm on your affected side should be bent at 90 degrees, hand pointing toward the ceiling.
2. Use your opposite hand to gently push your forearm toward the bed or floor, feeling a stretch in the back of the shoulder.
3. Hold for 15-30 seconds and repeat as needed.

4. Overhead abduction stretch

“This stretches the muscles that abduct your shoulders but also ensures you have a good overhead range of motion to reach out and overhead,” says Morton.

1. Stand with feet shoulder-width apart.
2. Lift both arms out to your side with palms facing up and slowly move them overhead.
3. Once you get your arms as high as you can, hold to feel the stretch.
4. Hold for 20 seconds.

5. Shoulder blade squeeze

Lassey says doing this strengthens and stabilizes the muscles between the shoulder blades, improving posture and reducing shoulder pain.

1. Stand or sit up straight with your arms at your sides.
2. Squeeze your shoulder blades together, as if you were trying to hold a pencil between them.
3. Hold for five to ten seconds, then release.
4. Repeat eight to 10 times.

Lassey’s Advice: Stay consistent and incorporate these shoulder exercises into a routine. “It’s important to remember that stretching should not be painful. If you feel a sharp pain while stretching, listen to your body, stop the stretching and call a healthcare professional,” she says.

More ways to ease pain in your shoulders, neck and back:

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15 Best Massage Guns That Will Melt Away Neck and Shoulder Pain

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .