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.
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.
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
Shoulder Stretches – Advanced Exercises
Shoulder Stretches – Less Common Exercises
Find a Physio to assist with Shoulder Stretches
Find a physiotherapist who can assist with shoulder stretches and rehabilitation.
- 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
AllCare Door Anchor
Oppo Humerus Brace (OPP4072)
Premium Strapping Tape 38mm (Victor)
AllCare Shoulder Pulley
AllCare Pro-TENS Machine
AllCare Spikey Massage Ball
Medipak Hot & Cold Pack (15 x 22cm)
AllCare Foam Roller Round
Dentons Impressions Classic Memory Foam Therapeutic Pillow
Actimove Arm Sling (Mitella)
To purchase physiotherapy products for shoulder exercises click on one of the above links or visit the PhysioAdvisor Shop.
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