Therapeutic Stretches for the Shoulder Muscles

When you're having pain in your shoulder, the problem could stem from any number of issues, including bursitis, fractures or tears of the rotator cuff. While some issues will require professional intervention, you may find relief for issues such as "stiff shoulder" through basic stretching. But with any type of injury, it's important to talk to your doctor or physical therapist about appropriate stretches and exercises that will benefit your particular condition.

  1. Getting Ready

    • Getting your muscles ready for stretching can help you maximize the benefits of therapeutic stretching. Relax the muscles by taking a warm shower or bath, or by doing a mild form of aerobic exercise, recommends the University of Washington Orthopaedics and Sports Medicine. These activities will help get your blood flowing, which can help improve your range of motion. Try to stretch at least three times a day for maximum benefit.

    Basic Stretches

    • Stretches start out slow and easy, beginning with basic moves that steadily incorporate a wider range of motion. One basic exercise is the pendulum, in which you stand and bend over, allowing the affected arm to hang below the body. You'll then swing the arm pendulum-style, turning it in a small circle clockwise, counterclockwise, upward and downward. Another basic exercise is the wall walk. Stand about an arm's length from a wall, and walk your fingers along the wall from waist-high to as high as you can reach.

    Holding a Pole

    • A few slightly more advanced stretches involve holding a yard stick or pole of the same length, incorporating abduction, extension and rotation exercises. Hold the stick, with each hand near the end of the stick, and then swing your arms to one side, raising one hand to eye-height, or as high as you can get it, to work on shoulder abduction. To work on shoulder extension, start with the stick in front of your body, arms extended, and swing your arms to one side. To focus on shoulder rotation, move one hand about 1-foot closer in on the yard stick, bend your elbows, and then rotate the stick from side to side, keeping your elbows tucked in near your body.

    Exercise Bands

    • When you're able to do the basic stretches without pain and you're starting to increase your range of motion, the next step may be to use an exercise band to further strengthen the shoulder. Several of these exercises require you to secure an exercise band to a wall or vertical surface. With the exercise band about waist-high, face the wall or vertical surface, grasp the band's end, tuck your elbow near your body, and pull backward in a rowing motion. Then turn your body so that it is perpendicular to the wall, grasp the band with your inside hand, bend and tuck your elbow near your body, and pull the band away from the wall. This works on internal rotation. To work on external rotation, grasp the band with your outside hand and pull the band away from the wall.