Shoulder stretches aim to bring back movement that has tightened: the back of the joint capsule, the chest muscles at the front, and the muscles running from the neck to the shoulder. They suit a shoulder that feels stiff rather than sharply painful, such as after a strain has settled, through the stiff stages of frozen shoulder, or with desk-related tightness. Most people notice easier movement within 2 to 4 weeks of daily stretching. A stiff joint capsule often takes months.
Key takeaways
- What stretching targets: stiffness in the joint capsule, the chest muscles, and the muscles between the neck and shoulder.
- When to leave it out: an irritable tendon in its early weeks, a shoulder after surgery without clearance, and a loose or unstable shoulder.
- How hard: a steady, mild pull, held for about 30 seconds, once or twice a day. Sharp or pinching pain means ease off.
- Timeline: easier movement often within 2 to 4 weeks; capsule stiffness often takes months.
Before you start
When stretching is the wrong tool
- An irritable tendon early on: in the first weeks of rotator cuff tendinopathy, the tendon is sensitive to compression, and stretches across the body or behind the back can squeeze it. Gentle holds and light strengthening usually suit it better.
- After surgery: do not stretch a repaired or operated shoulder until your surgeon or physical therapist clears it.
- A loose or unstable shoulder: if the shoulder has dislocated, slips or feels like it could come out, stretching the capsule further works against it. A loose shoulder needs control and strength instead.
Get assessed first if
- A recent injury: a fall or sudden pull, then weakness lifting the arm.
- Night pain: the shoulder wakes you every night.
- Numbness, tingling or weakness: anywhere in the arm.
A mild stretching discomfort up to about 3 out of 10 that fades within an hour or by the next morning is usually acceptable. Sharp or pinching pain during a stretch, or pain that is worse the next day, means ease back.
Stage 1: move gently
Start here if the shoulder is sore and stiff. These two movements need very little muscle effort. People with frozen shoulder can find a plan matched to each stage in frozen shoulder exercises.
Pendulum
Lean forward with your good hand on a table and let the sore arm hang straight down, relaxed. Shift your body weight gently so the arm swings in small circles and side to side.
- Dose: 30 to 60 seconds, 2 to 3 times a day.
- You should feel: a gentle drag in the shoulder, often easing as you go.
- Common mistake: swinging the arm with the shoulder muscles instead of letting it hang.
Table slide
Sit beside a table with your forearm resting on a towel on the tabletop. Slide the hand forward along the table, letting your body lean and bow forward as the arm goes. Pause, then slide back. Walking your fingers up a wall works the same way.
- Dose: 10 slides, holding 5 to 10 seconds at the end, 2 to 3 times a day.
- You should feel: a stretch under the arm and at the front of the shoulder.
- Common mistake: hitching the shoulder up toward the ear to get further.
Stage 2: stretch the front, back and top
Move here once stage 1 is comfortable, often after 1 to 2 weeks.
Cross-body stretch
Bring the sore arm across your chest at about chest height. With the other hand, hold above the elbow and draw the arm gently closer to your body.
- Dose: 3 holds of 30 seconds, once or twice a day.
- You should feel: a stretch at the back of the shoulder.
- Common mistake: pulling through a pinch at the front or top of the shoulder. Lower the arm a little instead.
Doorway chest stretch
Stand in a doorway with your forearms on the frame, elbows at or a little below shoulder height. Step one foot forward slowly until you feel a stretch across the chest.
- Dose: 3 holds of 30 seconds, once or twice a day.
- You should feel: a stretch across the front of the chest and shoulder.
- Common mistake: placing the elbows above shoulder height, which can strain the front of a loose shoulder.
Upper trapezius stretch
Sit tall and hold the edge of the chair seat with the hand on the sore side. Tilt your ear toward the opposite shoulder, keeping your nose facing forward.
- Dose: 3 holds of 30 seconds, once or twice a day.
- You should feel: a stretch along the side of the neck to the top of the shoulder.
- Common mistake: lifting the shoulder on the sore side as you tilt.
Levator scapulae stretch
Sit tall, holding the chair seat on the sore side. Turn your nose toward the opposite armpit, then gently look down.
- Dose: 3 holds of 30 seconds, once or twice a day.
- You should feel: a stretch from the back of the neck to the upper corner of the shoulder blade.
- Common mistake: rounding the whole back instead of moving the head.
Stage 3: end-range stretches
These reach the stiffest part of the range: behind the back and turning the arm in. They are the most likely to irritate a sensitive tendon, so start lightly.
Towel behind the back
Hold a towel over your good shoulder with the good hand. Reach the sore hand behind your back and take the other end. Pull the towel slowly upward with the good hand so the sore hand slides up your back.
- Dose: 10 slow slides, or 3 holds of 30 seconds, once a day.
- You should feel: a stretch at the front or top of the shoulder.
- Common mistake: leaning forward or twisting to get the hand higher.
Sleeper stretch, with caution
Lie on the sore side with the upper arm straight out from the shoulder and the elbow bent to 90 degrees, fingers pointing up. Roll your body back slightly, about a quarter turn toward lying flat. With the other hand, ease the forearm toward the bed. Use light pressure.
- Dose: 3 holds of 30 seconds, once a day.
- You should feel: a stretch at the back of the shoulder.
- Common mistake: pushing through a pinch at the front of the shoulder. If a pinch stays with lighter pressure, leave this one out.
How to progress
- Stage 1 to 2: when pendulum and table slides feel easy and the next morning is no worse, often after 1 to 2 weeks.
- Stage 2 to 3: after 2 to 4 weeks of stage 2, if reaching behind your back is still the limit.
- Adding strength: once movement improves, strength keeps it. Rotator cuff strengthening exercises are the usual next step.
When to stop and get checked
Stop the stretch that is aggravating things and get assessed by a physical therapist or doctor if pain keeps rising over 1 to 2 weeks despite lighter stretching, movement is getting less rather than more, or nothing has changed after about 4 to 6 weeks. Stop at once if a stretch makes the shoulder feel like it is slipping, or brings on tingling down the arm.
Where else this could be coming from
- A pinch when lifting the arm: pain between shoulder and head height often fits subacromial pain, where shoulder impingement exercises suit better than stretching.
- The neck: shoulder pain that comes from the neck changes with neck movement and may bring tingling into the arm.
- A stiff upper back: a rounded upper back limits how far the arm can lift. Upper back stretches can open that up.
A stretch should feel like a pull, never a pinch.
Call your local emergency number or go to the emergency department if
- Chest symptoms: shoulder or arm pain with chest pressure, breathlessness, sweating or nausea.
- Sudden weakness with other signs: sudden arm weakness or numbness with a drooping face or slurred speech.
- A shoulder out of place: the shoulder looks deformed or the arm is locked.
See a doctor today if
- A hot, swollen shoulder: redness, heat and swelling, especially with fever.
- Sudden loss of lifting: you cannot lift the arm after a pop, a fall or a sudden pull.
- Weakness that is spreading: arm weakness or numbness that is getting worse over hours or days.
Get it checked soon if
- Night pain: it wakes you most nights for more than 2 weeks.
- No change: stretching for 4 to 6 weeks has not improved movement.
- Slipping or catching: the shoulder feels like it slips, or clicks with pain.
More on this area: neck and shoulder exercises.
Stretching suits a stiff shoulder; an irritable or loose shoulder needs a different plan first.
Written by Louise Yow, Neck & Shoulder Physio.