Shoulder Deep Release

About This Deep Shoulder Routine

When your shoulders feel locked up, quick stretches often aren’t enough. This deep shoulder release routine uses extended holds to create meaningful change in your shoulder mobility, addressing the tight chest, restricted rotator cuff, and tense upper back that contribute to shoulder restriction.

What This Routine Targets

This routine addresses your shoulders from multiple angles: overhead range through reaches and tricep stretches, internal rotation through cross-body positions, and the chest and upper back muscles that limit shoulder movement. The longer holds allow deeper tissue release than brief stretches provide.

What’s Included

This twelve-minute routine includes nine stretches with hold times of one to two minutes each. You’ll work through standing reaches, supported positions that use the wall for leverage, and floor-based stretches that allow you to relax completely into each position.

Who Should Try This

This routine benefits anyone with chronically tight shoulders, limited overhead range, or tension that spreads from the shoulders into the neck and upper back. It’s especially helpful for desk workers, athletes, and anyone whose daily activities create shoulder restriction.

Tips for Best Results

Allow yourself to fully relax into each position. Deep shoulder release happens when your nervous system stops guarding the muscles. Breathe deeply and give each stretch time to work before moving on.

Upward Salute

Duration: 1:00

Sweep your arms skyward in upward salute to lengthen your spine and awaken your upper body.

Difficulty: Beginner

Benefits: Spine Upper Back Obliques Shoulders Chest Lats Abdomen

Instructions

• Stand with feet hip-width apart and arms at your sides.
• Sweep your arms out and up overhead, keeping hands shoulder-width apart.
• Reach toward the ceiling while relaxing your shoulders and gazing slightly upward.

Tips

• Ground evenly through both feet.
• Engage your core to avoid arching your lower back.

Adjustments

• Place your hands behind your head or on your hips if raising them overhead feels intense.

Chest Opener

Duration: 1:00

Open your heart space and stretch the front body with a simple yet powerful chest opener.

Difficulty: Beginner

Benefits: Shoulders Chest Abdomen

Instructions

• Stand tall with feet hip-width apart.
• Clasp your hands behind your head and widen your elbows out to the sides.
• Gently squeeze shoulder blades together and lift your chest as you breathe in.

Tips

• Keep shoulders soft and away from your ears.
• Maintain a long spine rather than arching through the lower back.

Adjustments

• Hold a strap or towel behind your head if your hands do not quite meet comfortably.

Overhead Tricep

Duration: 1:00

Lift and bend your arm overhead to stretch your triceps and open your side body.

Difficulty: Beginner

Benefits: Triceps Upper Back Obliques Shoulders Chest Lower Back Lats

Instructions

• Stand or sit tall and raise one arm overhead.
• Bend the elbow, bringing your hand toward the opposite shoulder blade.
• Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.

Tips

• Keep your torso upright and core engaged so your lower back stays supported.
• Relax the lifted shoulder away from your ear.

Adjustments

• Hold a strap between your hands if reaching the elbow feels challenging.

One Arm Hug

Duration: 1:00

Cross one arm over your chest for a sweet stretch through the shoulder and lats.

Difficulty: Beginner

Benefits: Triceps Shoulders Lats

Instructions

• Stand tall and reach one arm straight across your body toward the opposite shoulder.
• Use the other arm to hook the elbow or forearm and pull it closer to your chest.
• Hold for a few breaths, then switch sides.

Tips

• Keep your torso upright instead of leaning.
• Relax the extended arm so the shoulder can stretch.

Adjustments

• Lower the extended arm toward your abdomen for a lighter stretch if needed.

Wall Dog

Duration: 1:00

Use a wall to mimic downward dog and stretch your shoulders, hamstrings, and spine.

Difficulty: Beginner

Benefits: Upper Back Shoulders Hamstrings Chest Lower Back

Instructions

• Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
• Step your feet back and keep arms and legs straight as you lower your torso toward the floor.
• Let your head hang between your arms and breathe into the stretch.

Tips

• Relax your neck and keep your spine long.

Adjustments

• Bend your knees or walk feet closer to the wall for a gentler stretch.

Forward Fold

Duration: 1:00

Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.

Difficulty: Beginner

Benefits: Calves Upper Back Shoulders Hips Hamstrings Chest Glutes

Instructions

• Stand with feet hip-width apart and interlace your fingers behind your back.
• Hinge forward from your hips, letting your torso drape toward the floor.
• Reach your clasped hands overhead, allowing the stretch to travel through your shoulders.

Tips

• Relax your head and neck completely so gravity can help.
• Keep your legs straight yet soft at the knees.

Adjustments

• Hold a strap or towel between your hands if interlacing is uncomfortable.
• Bend your knees slightly if your hamstrings need more space.

Shoulder Cross

Duration: 2:00

Stretch the front of your shoulder by crossing one arm under your body and rolling into a gentle twist.

Difficulty: Beginner

Benefits: Triceps Upper Back Shoulders

Instructions

• Lie on one side with legs straight and bottom arm extended in front of you on the floor.
• Roll onto your stomach while keeping that bottom arm stretched across your chest.
• Reach the top arm overhead and place the hand on the floor for support, feeling the front of the shoulder open.

Tips

• Let the bottom arm stay relaxed against the floor so the stretch targets the shoulder.

Adjustments

• Limit how far you roll onto your stomach if the stretch feels intense.

Shoulder Opener

Duration: 2:00

Roll from your belly into a cross-body stretch to open tight shoulders and chest muscles.

Difficulty: Beginner

Benefits: Shoulders Chest Biceps

Instructions

• Lie face down with arms extended out to the sides.
• Roll onto one side, bringing the opposite leg over and planting the foot behind you.
• Keep the bottom arm extended as the top leg's weight opens your chest and shoulder.
• Press the top hand into the floor to control the stretch.

Tips

• Move slowly so the shoulder has time to release.

Adjustments

• Limit how far you roll if the stretch feels too intense.

Child's Pose

Duration: 1:00

Melt into child's pose to reset your breath and relax the back with a calming stretch.

Difficulty: Beginner

Benefits: Feet Shins Shoulders Hips Lower Back Ankles

Instructions

• Start on hands and knees, then widen your knees while keeping big toes touching.
• Sit your hips back toward your heels and reach your hands forward.
• Lower your chest between your thighs and rest your forehead on the floor or a support.

Tips

• Crawl your fingertips forward to deepen the stretch through the sides of your body.
• Let your chest sink toward the ground with each exhale.

Adjustments

• Keep knees closer together if that feels better for your hips.
• Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.

Restoring Shoulder Freedom

Ease out, take a deep breath, and notice the newfound space across your chest. Deep release work creates lasting improvements that quick stretches can’t match.

Practice this routine weekly or whenever your shoulders feel particularly restricted. Consistent deep work gradually restores the full range of motion your shoulders are designed to have.