Medically Reviewed by Pam Burleson, PA-C
The shoulder joint plays a pivotal role in everyday movement—from lifting and pulling to carrying objects and reaching overhead. However, the demands we place on this complex joint can sometimes lead to discomfort, especially after repetitive use. Fortunately, incorporating targeted stretches into your routine can help reduce tension, ease pain, and improve shoulder mobility and function.
Below are five simple yet effective shoulder stretches you can do at home with little to no equipment:
1. Neck Release
Sit up tall and slowly bring your chin toward your chest until you feel a stretch in the back of your neck. Then gently tilt your head to the left to stretch your right shoulder. Return to center and lean to the right to stretch your left shoulder. Hold each stretch for up to one minute per side. Repeat 3–5 times, focusing on relaxing the neck and shoulder muscles.
2. Downward Dog Pose
A popular yoga pose, the Downward Dog helps stretch and strengthen the shoulders and back. Start on your hands and knees, with hands aligned under your shoulders. Press into your hands and lift your hips toward the ceiling, keeping your spine straight and your heels reaching toward the floor. Let your head relax between your arms. Hold for up to one minute and repeat 2–3 more times.
3. Pendulum Stretch
Stand next to a table or counter and place your right hand on it for support. Let your left arm hang loosely at your side. Gently swing the left arm forward and backward, then in small circles. Perform 8–10 swings or circles in each direction. Switch arms and repeat.
4. Sleeper Stretch
Lie on your left side on a flat surface, keeping your left shoulder down and your arm bent at a 90-degree angle in front of you. Use your right hand to gently press your left wrist down toward the floor. You should feel a stretch in the back of your shoulder. Hold for 30 seconds, then relax for 30 seconds. Switch sides and repeat 3–4 times on each arm.
5. Cross-Body Arm Stretch
Stand with your feet shoulder-width apart and relax your shoulders. Gently pull your right arm across your chest. Use your left hand to hold your upper right arm, pulling it slightly until you feel a stretch in the back of your shoulder. Hold for 30 seconds. Repeat 3 times on each arm.
Have you experienced an acute shoulder injury or noticed pain interfering with your sleep or daily activities? Don’t wait—schedule a visit with one of our fellowship-trained shoulder specialists today.
Schedule an Appointment with Raleigh Orthopaedic
If you’re dealing with pain, discomfort, or an injury, don’t wait to get the care you need. Our expert team at Raleigh Orthopaedic is here to help you feel better, move better, and get back to doing what you love. Schedule an appointment online or call us at 919-781-5600 to be seen—often within 48 hours. For immediate care, we offer walk-in orthopedic urgent care services. Click here for hours and locations.
Disclaimer: The information on this site is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or medical judgment. Always consult a physician or qualified healthcare provider with any questions you may have about a medical condition or treatment.