We demand a lot from our shoulders, and with all of the activity, it’s no surprise that we experience shoulder pain from time to time. However, leaving your shoulder pain untreated can lead to long-term problems that negatively impact everyday activities. At Advance Physical Therapy, our primary goal is to help you overcome shoulder pain and regain your quality of life. Continue reading for some helpful stretches for shoulder pain. 


Stretches For Shoulder Pain

Stiff, painful shoulders can limit your range of motion and cause a lot of discomfort. Before starting new exercises, it’s essential to consult with a physical therapist to ensure you don’t injure your shoulder more. Here are some of the best stretches you should try for shoulder pain:


Cross-Body Stretch 

This stretch helps extend the backs of your shoulders. To do a cross-body stretch:

  • Stand with your feet hip-width apart. Raise your right arm out in front of you and bring it across your body. 
  • Put your left hand under and outside of your right elbow. Hook your left forearm under the right arm.
  • Use your left forearm to gently pull the right arm across your body until you feel a relieving stretch in the back of your right shoulder. 
  • Hold this stretch for around 20 seconds, then repeat on the other side. 


Shoulder Rolls 

Shoulder rolls are one of the easiest ways to stretch your stiff shoulders. Here’s how to perform this exercise:

  • Stand up straight with your feet hip-width apart. 
  • Let your arms hang naturally at your sides. 
  • Inhale, and gently lift your shoulders up toward your ears. Move your shoulders back while squeezing your shoulder blades together. 
  • Exhale, then drop your shoulders back. Gently move your elbows forward until you feel a stretch in the back of your shoulders. 
  • Repeat this stretch ten times. 


Child’s Pose

This gentle yoga pose can help stretch the back of your shoulders. Here’s how to do this pose:

  • Start by kneeling on the ground or a yoga mat. Sit your body up straight. 
  • Inhale and reach both arms above your head. As you exhale, bow your torso forward toward the floor and reach your arms out in front. 
  • Touch the ground with both palms and lower your elbows to the ground. 
  • Sit back and bring the bottom of your back toward your heels until you feel a stretch in your shoulders.
  • Take deep breaths and hold this position for around one minute. 


Contact Us

Regular exercise and stretching can help you prevent shoulder pain. At Advance Physical Therapy, our team can show you a variety of beneficial stretches and activities to keep you feeling your best. To learn more about stretches for shoulder pain, be sure to contact our team today!