Stretch for shoulder pain

The Best Stretches For Shoulder Pain

Your Shoulders can hurt for a lot of reasons. Maybe you played too much baseball. Maybe you are feeling the kisses of time. Or maybe it has hurt for as long as you can remember. Sometimes, shoulders wear out with age. Whatever the reason, these stretches for shoulder pain can help!

Sleeper Stretch

The sleeper stretch is fun and easy. First, lie on your side. Make sure the sore shoulder is on the bottom. Keep your arm at a right angle, like you’re making an “L.”

Now, use your top hand to gently push your lower arm down. Push until you feel a nice stretch. Hold it there for a bit, then let go. Do this a few times. It should help make your shoulder feel better. This is one of the best shoulder stretches for pain relief.

Prayer Stretch

The prayer stretch sounds fancy, but it’s simple. Start by kneeling down. Sit back on your heels. Then, stretch your arms out in front of you. Like you’re reaching for something you really want.

Keep stretching until you feel a pull in your shoulders. Hold that position. Count to ten. Then relax. Repeat this a few times. Your shoulders will thank you! This is a good stretch for shoulder blade pain too.


The pendulum stretch is great for sore shoulders. Stand next to a table or chair. Let one arm hang down. Use your other hand to hold onto the table or chair.

Start moving your hanging arm in small circles. Pretend it’s a clock. Go clockwise for a bit. Then go the other way. This gentle movement helps loosen up your shoulder. Do this for a few minutes each day. It’s one of the easiest shoulder pain stretches for shoulders that are in a lot of pain.

Overhead Triceps Stretch

Believe it or not, part of the tricep crosses the shoulder and can be a cause of shoulder pain. That is what this is a great stretch for shoulder pain. Raise one arm up. Bend your elbow so your hand touches your back. Use your other hand to gently push your elbow down.

Hold this stretch for a few seconds. You should feel it in your shoulder and arm. Then switch arms and do the same thing. Repeat a few times. It’s like giving your shoulders a big hug! This stretch is also good for stretches for neck and shoulder pain.

Behind the Back Towel Stretch

Grab a towel. Hold one end of the towel in your right hand. Place your right hand behind your back. Reach your left hand over your shoulder and grab the other end of the towel.

Now, gently pull on the towel with your left hand. This will stretch your right shoulder. Hold for a bit, then switch sides. This stretch is a bit tricky, but it works wonders. It’s one of the most effective stretches for shoulder pain.

Wall Slides with Towel

For this stretch, you need a wall and a towel. Stand facing the wall. Hold the towel in both hands. Place the towel against the wall.

Slowly slide the towel up the wall. Keep your arms straight. Stretch as high as you can. Then slide back down. Do this a few times. It helps make your shoulders stronger and more flexible. This is another good shoulder pain stretch as it introduces active movement into the exercise.

Doorway Pec Stretch

This stretch is very simple. Stand in a doorway, place your arms on each side of the door frame, and ensure your elbows are at right angles.

Now, lean forward. You should feel a stretch in your shoulders and chest. Hold it for a few seconds. Then step back. Repeat this stretch a few times. It’s a great way to end your shoulder and chest workout. This is one of the best stretches for shoulder blade pain and front shoulder pain.

Stretching Tips For Shoulders in Pain

Stretching is great for painful shoulders. It helps keep your body supple and flexible. Always be gentle with your stretches. Don’t push too hard. If something hurts, stop right away. There is a difference between flexibility and mobility. Flexibility comes first then comes mobility. Mobility is just your body’s ability to move into different positions. For example:

Flexibility = sleeper stretch = passive

Mobility = washing your back = active

Check out this article for the best mobility exercises for shoulders in pain.

Do these stretches regularly. Your shoulders will feel much better. 3 to 4 times per week is a great start

2 thoughts on “The Best Stretches For Shoulder Pain”

  1. Pingback: How To Fix Overhead Press Shoulder Pain For Good - Barbell Wellness

  2. Pingback: How To Fix Shoulder Pain During Push Ups - Barbell Wellness

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