Shoulder Stretches

Written by Brett Harrop

Updated: 7 April 2022

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.

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.

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.

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.

More Basic Shoulder Stretches

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Shoulder Stretches – Advanced Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Shoulder Stretches – Less Common Exercises

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Become a PhysioAdvisor Member and gain full access to our complete Injury Database. Our experienced physiotherapists are updating PhysioAdvisor’s injury articles to include the most important information to help users take control of their injury and hasten their recovery. Updated sections include detailed information on: Treatment, Intermediate & Advanced Exercises and a step by step Rehabilitation Protocol for each updated injury article – ensuring you have the tools to take control of your injury and save money on expensive physiotherapy consultations.

Find a Physio to assist with Shoulder Stretches

Find a physiotherapist who can assist with shoulder stretches and rehabilitation.

Other Exercises

• View Shoulder Strengthening Exercises
• View Upper Body Massage Ball Exercises
• View Upper Body Foam Roller Exercises
• View Upper Body Resistance Band Exercises
• View Basic Pilates Exercises
• View Basic Swiss Ball Exercises

Physiotherapy Products for Shoulder Exercises & Rehabilitation

To purchase physiotherapy products for shoulder exercises click on one of the above links or visit the PhysioAdvisor Shop.

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