About This Shoulder Stretching Routine
Tight shoulders are incredibly common, especially if you spend time at a computer, drive frequently, or carry stress in your upper body. Studies show that targeted stretching can improve shoulder range of motion and help address postural imbalances.1 This quick shoulder mobility routine targets the muscles that pull your shoulders forward and restrict your overhead reach.
What This Routine Targets
Your shoulder joint has the greatest range of motion in your body, but that range shrinks when surrounding muscles get tight. This routine focuses on your chest, the front of your shoulders, your triceps, and the muscles around your shoulder blades. Opening these areas improves posture and reduces the nagging tension that builds up throughout the day.
What’s Included
This five-minute routine includes ten quick stretches. You’ll use a wall for several positions that help open your chest and shoulders more effectively than floor stretches alone. The pace is efficient but not rushed, giving each stretch enough time to create change.
Who Should Try This
This routine is perfect for beginners or anyone who needs a quick shoulder reset. It works well as a standalone routine or as part of a larger upper body flexibility session. If you often feel tightness between your shoulder blades or struggle to reach overhead comfortably, start here.
Tips for Best Results
Keep your core engaged during wall stretches to prevent your lower back from arching excessively. Breathe steadily and avoid forcing any position that causes sharp pain. Regular practice, even just a few times per week, will show noticeable improvements in how your shoulders feel and move.
Chest Opener
Duration: 0:30
Open your heart space and stretch the front body with a simple yet powerful chest opener.
Difficulty: Beginner
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.
One Arm Hug
Duration: 0:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
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.
Reverse Shoulder
Duration: 0:30
Interlace your hands behind you to stretch the front of your shoulders and chest.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and clasp your hands behind your back, thumbs pointing down.
- Straighten your arms and gently lift your hands away from your back.
- Draw shoulders back and down, lift your chest, and tuck your chin slightly while holding the stretch.
Tips
- Engage your core so your lower back stays supported.
- Avoid overarching through your spine as you lift your hands.
Adjustments
- Lift your hands only a little if the stretch feels intense today.
Overhead Tricep
Duration: 0:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
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.
Wall Arms
Duration: 0:30
Rotate away from a wall-bound arm to open your chest and shoulder with control.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and the side of your shoulder touching a wall.
- Rotate your torso to reach back and place your palm on the wall at shoulder height.
- Keep your hand planted as you square your hips and chest forward, feeling the stretch.
Tips
- Align knees, hips, and shoulders when you finish the rotation.
Adjustments
- Step slightly away from the wall if the stretch feels too intense.
Forward Fold
Duration: 0:30
Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.
Difficulty: Beginner
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.
Wall Pecs
Duration: 0:30
Use a wall or doorway to stretch your chest and shoulders with a controlled lean.
Difficulty: Beginner
Instructions
- Stand in a doorway or at a wall corner and place your palm and forearm against the surface at shoulder height, elbow bent to ninety degrees.
- Step forward with one leg and lean into the stretch until you feel your chest open.
Tips
- Draw your shoulder blade down and back to avoid shrugging.
- Keep your torso upright without twisting.
Adjustments
- Lean less if you prefer a gentler stretch.
Diver
Duration: 0:30
Dive forward with rounded shoulders to stretch the upper back and give your spine a gentle release.
Difficulty: Beginner
Instructions
- Sit tall with arms resting by your sides and feet grounded.
- Reach both arms forward, stacking one hand on top of the other.
- Tuck your head between your arms, round through the upper back, and reach forward like a diver slicing into water.
Tips
- Keep your core lightly engaged so the stretch stays controlled.
- Let the shoulders spread wide to feel the stretch across your upper back.
Adjustments
- Rest your forearms on your thighs if you need extra support during the fold.
Wall Dog
Duration: 0:30
Use a wall to mimic downward dog and stretch your shoulders, hamstrings, and spine.
Difficulty: Beginner
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.
Doorway Pecs
Duration: 0:30
Stretch your chest in a doorway to counter rounded shoulders and fuel better posture.
Difficulty: Beginner
Instructions
- Stand inside a doorway and place forearms and palms on the frame at shoulder height, elbows bent to ninety degrees.
- Step one foot forward and gently lean your body through the doorway until you feel a chest stretch.
- Hold the position while breathing deeply, letting the front of the shoulders soften.
Tips
- Draw shoulder blades down and back so the stretch targets the chest, not the neck.
- Keep your spine long and avoid arching the lower back.
Adjustments
- Lean only slightly forward if you want a lighter stretch or if the shoulders feel sensitive.
Improving Your Shoulder Health
Roll your shoulders back and enjoy the difference instantly. Even one session can create a noticeable change in how your shoulders feel.
Practice this routine three to four times per week. As your shoulder mobility improves, you can progress to longer routines that include more challenging positions and deeper stretches.
For strengthening exercises to complement your shoulder stretching, read about fixing rounded shoulders with exercises that strengthen your upper back.
