The Shoulder Side Stretch

Sitting behind a desk all day, emotional stress and lack of exercise can all result in poor posture and shoulder tension. Tight shoulders have a limited range of motion and can affect your athletic performance and trigger rotator cuff problems. To improve your shoulder flexibility, perform stretches such as the shoulder side stretch. This stretch can be done while seated or standing and as an added bonus you'll also feel it in your neck and upper back.

Instructions

    • 1

      Stand upright with your weight evenly divided on your feet and your arms at the sides of your body. Alternatively, sit on a chair with your knees bent to 90 degrees and your feet on the floor.

    • 2

      Tighten your abdominal muscles to help keep your back straight, pull your shoulders back and down and look straight forward so your neck is aligned with your back.

    • 3

      Extend your right arm forward at shoulder height and move it toward your left, crossing it over your upper body toward your left shoulder. During the motion, allow your right elbow to bend naturally.

    • 4

      Bend your left elbow and raise your left forearm as if you're doing a biceps curl. Hook your forearm below or above your right elbow. Alternatively, cup your left hand over your right elbow.

    • 5

      Pull your left forearm or hand into your upper body so you push against the back of your right arm and move it closer to your upper chest. Keep your shoulders down the entire time and breathe as normal. If you're new to this stretch, hold it for 10 seconds before stretching your other shoulder. As you get more flexible, gradually extend the duration of the stretch to 30 seconds. Repeat the stretch three times.