Shoulder Stretches

The following shoulder stretches are designed to restore flexibility to the joints and muscles of the shoulder. If you are injured, you should discuss the suitability of these shoulder stretches with your physiotherapist prior to beginning them. Generally, they should be performed 3 times daily provided they do not cause or increase pain.

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Shoulder Stretches – Basic Exercises

Shoulder Blade Squeezes 

Begin sitting or standing tall with your back straight. Squeeze your shoulder blades together until you feel a mild to moderate stretch (figure 1). Hold for 5 seconds and repeat 10 times provided the exercise is pain free. 

Figure 1 – Shoulder Blade Squeezes

Pendular Exercises 

Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm forwards and backwards until you feel a mild to moderate stretch (figure 2) . Repeat 10 times provided the exercise is pain free. Repeat the exercise swinging your arm side to side until you feel a mild to moderate stretch pain free.  

Figure 2 – Pendular Exercises (right side)

Pendular Circles 

Begin leaning forwards with your forearm supported on a table or bench. Keeping your back straight and your shoulder relaxed, gently swing your arm in circles clockwise until you feel a mild to moderate stretch (figure 3). Repeat the exercise swinging your arm counter clockwise. Repeat 10 times in each direction provided the exercise is pain free. 

Figure 3 – Pendular Circles (right side)

Wall Crawl 

Begin standing tall facing a wall. Place your hand on the wall and use your fingers to slowly finger-walk up the wall until you feel a mild to moderate stretch (figure 4). Repeat 10 times provided the exercise is pain free. 

Figure 4 – Wall Crawl (left side)

Shoulder Flexion 

Begin standing tall with your back and neck straight. Gently raise your arm forwards and up until you feel a mild to moderate stretch pain free (figure 5). Repeat 10 times.

Figure 5 – Shoulder Flexion (left side)

Shoulder Abduction 

Begin standing tall, with your neck and back straight. Gently raise your arm to the side, leading with your thumb until you feel a mild to moderate stretch pain free (figure 6). Repeat 10 times. 

Figure 6 – Shoulder Abduction (right side)

Shoulder External Rotation 

Begin standing tall, with your neck and back straight, your shoulders should be back slightly. Keeping your elbow tucked into your side and bent to 90 degrees, gently take your hand away from your body until you feel a mild to moderate stretch pain free (figure 7). Repeat 10 times. 

Figure 7 – Shoulder External Rotation (right side)