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Important Shoulder Stretching Excercises

Content provided by Professional Team Physicians

The following exercises are examples of shoulder and arm stretching routines to help you control arm movements and prevent injury.

Depending on your specific medical history, some or all of these exercises may not apply. Always consult with your physician before beginning a stretching program.

Physicians generally recommend stretching only the back of your shoulder. Over-stretching your shoulder may contribute to future injury. Each stretch is meant to be held for a count of 15-30 seconds and repeated three times for each arm.

POSTERIOR SHOULDER STRETCH

Lift your arm to shoulder height. Using your opposite arm, pull the arm across your body. You should feel the tension in the back of your shoulder.

SHOULDER BLADE STRETCH

Standing or sitting, reach across your chest with both hands and try to grasp your shoulder blades. Drop your chin toward your chest. Inhale, holding onto your shoulder blades for a count of 15. You should feel the stretch along the border of your shoulder blades.

WRIST FLEXOR AND ELBOW EXTENSOR STRETCH

With the palm of your hand facing the floor and your elbow straight, raise the arm to a point parallel to the floor. Use your opposite hand to bend the hand up, so your fingers are pointed toward the ceiling. You should feel the stretch in the tendons of your wrist and the inside group of forearm muscles.

WRIST EXTENSOR STRETCH

Standing or sitting, with the palm of your hand facing the floor and your elbow straight, raise the arm to a point parallel to the floor. Use your opposite hand to bend the hand down, so your fingers are pointing toward the floor. You should feel the stretch in your wrist and the outside group of forearm muscles.