Shoulder Stretching Exercises

The shoulder is a versatile joint with a wide range of motion that allows the arms to move freely around the body. Stretching the shoulder before physical activity will help maintain flexibility, range of motion and may help prevent strain and injury.

  1. Cross Shoulder Stretch

    • The cross shoulder stretch is a basic stretch that is common to see athletes perform immediately prior to activity. The stretch can be performed from a sitting, standing or lying position. To begin the stretch, have both arms resting at the sides, then bring one arm forward and place the elbow on the middle of the chest or as close to the middle of the chest as you can get. Now reach under the elbow that is on the chest with your other arm, and cup the elbow and tricep with your hand. Use the grip on the cupped elbow to gently pull the arm further across the chest, causing it to stretch at the shoulder. Once you feel the shoulder stretching, stop pulling and hold the stretch for about 15 to 20 seconds, then switch and do the same stretch with the other arm.

    Back Shoulder Stretch

    • The backward shoulder stretch allows you to stretch both shoulders at once, and can be performed alone or with a partner. To begin, stand up and allow your arms to rest at your sides. Move your arms back behind you and interlace your fingers. If you have a partner available, have her place her hands under your interlaced hands, and slowly raise your arms up, inducing a stretch in your shoulders. Communicate with your partner as to when you are getting a good stretch then hold that position for 20 seconds. If you don't have a partner, bend at the waist after interlacing your fingers. Keep bending until your arms behind your back are pointing straight up. Now, move your arms slightly toward your head, keeping them straight at the elbows, until you feel a deep stretch in the elbows. Hold the stretch for 20 seconds; then allow the arms to move back down and stand back up.

    Raised Elbow Stretch

    • The raised elbow stretch is another common shoulder stretch used in warm ups by many athletes. To begin, stand or sit in an erect position, and raise one arm straight up over the head. Bend the arm at the elbow and allow the palm to drop down behind the head. Now the elbow will be pointing up toward the ceiling. Now raise your free arm and cup the elevated elbow with the hand. Pull the elbow gently across the back of the head until you feel a deep stretch in the shoulder. Hold for 20 seconds then repeat the stretch with your other arm. An alternative to pulling the elbow to induce a stretch is to hold a towel or similar object in the hand of the arm being stretched, allowing it to droop behind your back. By tucking your free arm behind your back, you can tug down on the towel gently to initiate the stretch.