5 shoulder mobility stretches to help you move more comfortably

Reaching for something on a high shelf, putting on a shirt or reaching behind your back can become frustrating when your shoulder feels stiff or painful. Limited shoulder mobility can also affect exercise, work and other activities you enjoy.

Shoulder mobility stretches may help you maintain or improve your range of motion. However, the right stretches depend on why your shoulder is stiff. A physical therapist at KC Rehab can assess your mobility and recommend exercises that fit your symptoms, shoulder condition and goals.

What can cause limited shoulder mobility?

Several joints, muscles and other tissues work together when you move your shoulder. Stiffness or pain in any part of this system may make certain movements more difficult.

Limited mobility can be associated with:

• Muscle tightness

• An injury

• Repetitive activities

• Shoulder arthritis

• Rotator cuff problems

• Shoulder bursitis

• Spending long periods in the same position

A physical therapist can evaluate how your shoulder and shoulder blade move and check your strength. They may provide specialized techniques for problems like a knot in your shoulder.

5 shoulder mobility stretches

These stretches are general examples rather than a treatment plan. You should generally feel gentle tension rather than pain when stretching. If an exercise causes more than slight discomfort, stop and consult a physical therapist or another health care professional.

1. Pendulum stretch

A pendulum exercise allows you to gently move your shoulder without requiring the muscles around it to do all the work.

To perform it:

• Place your unaffected hand on a stable table or counter

• Lean forward slightly and allow your other arm to hang

• Relax your shoulder

• Gently move your hanging arm forward and backward

• Try small side-to-side or circular movements as comfortable

Keep your movements gentle and controlled. You shouldn’t force your shoulder into a painful range.

2. Cross-body shoulder stretch

A cross-body stretch targets tissues around the back of your shoulder.

• Bring one arm across the front of your chest

• Use your other arm to gently draw it closer to your body until you feel a comfortable stretch around the back of your shoulder

• Keep the shoulder relaxed rather than shrugging it toward your ear

This stretch may be useful when reaching across your body feels restricted.

3. Passive external rotation

External rotation occurs when your upper arm rotates away from your body. You use this movement during many everyday and recreational activities.

For a passive external rotation stretch:

• Hold a lightweight stick in both hands

• Keep the elbow of the shoulder you’re stretching against your side

• Use your other arm to gently push the stick sideways

• Stop when you feel a comfortable pull

• Return to the starting position

Keep your hips facing forward instead of twisting your torso to create more movement. Stretch only to the point of a pull without pain.

4. Passive internal rotation

Internal rotation is involved in movements like reaching behind your back. If that movement has become difficult, your physical therapist may determine that an internal rotation stretch is appropriate.

One version uses a lightweight stick:

• Hold the stick behind your back

• Grasp it with both hands

• Use one hand to gently move the stick horizontally

• Allow the other shoulder to stretch

• Stop if you experience pain

Avoid leaning or twisting your body while performing the movement.

5. Sleeper stretch

The sleeper stretch is another exercise that targets mobility at the back of your shoulder.

• Lie on your side with the shoulder you want to stretch underneath you

• Bend that arm so your forearm points upward

• Using your opposite hand, gently guide the forearm downward until you feel a stretch behind your shoulder

Avoid pushing aggressively into the stretch. Stop when you feel a stretch at the back of the shoulder rather than forcing the arm farther.

How can physical therapy improve shoulder mobility?

Stretching may be only one part of improving how your shoulder moves. If stiffness keeps returning or occurs with pain, weakness or an injury, it might be time to see a professional. A physical therapist can help identify factors that may be limiting your movement.

Depending on your needs, treatment may include:

• Personalized stretching — Your physical therapist can identify which movements are limited and teach you appropriate stretches.

• Strengthening — Improving the strength of your shoulder and shoulder blade muscles may help support controlled movement.

• Manual therapy — Hands-on techniques may be used to help improve joint and soft tissue mobility.

• Movement training — Your therapist may help you modify movements that are uncomfortable or place unnecessary stress on your shoulder.

• Home exercises — A personalized program can help you continue working on mobility between appointments.

A physical therapist may combine stretching, strengthening, manual therapy and functional training based on the cause of your symptoms and your individual needs.

When should you see a physical therapist for shoulder stiffness?

Consider having your shoulder evaluated if stiffness or pain isn’t improving, keeps returning or makes everyday tasks difficult. You may also benefit from an evaluation if you notice significant weakness or your symptoms began after an injury.

Your physical therapist can determine which shoulder mobility stretches may be appropriate instead of relying on a one-size-fits-all routine.

Improve your shoulder mobility with KC Rehab

You don’t have to force your way through a stiff or painful shoulder. At KC Rehab, your physical therapist can evaluate your mobility, strength and movement before creating an individualized treatment plan.

With the right combination of mobility exercises, strengthening and other physical therapy techniques, you can work toward moving your shoulder more comfortably during daily life.

Contact our team today for more information or to schedule an initial appointment.

Frequently asked questions

What are shoulder mobility stretches?

Shoulder mobility stretches are exercises designed to help maintain or improve your shoulder’s range of motion. The stretches that are appropriate for you depend on your symptoms, mobility and shoulder condition.

What can cause limited shoulder mobility?

Your shoulder mobility may be limited by muscle tightness, an injury, repetitive activities, arthritis, rotator cuff problems or bursitis. Spending long periods in the same position may also contribute to stiffness.

What stretches can help improve shoulder mobility?

Examples include pendulum stretches, cross-body shoulder stretches, passive external and internal rotation stretches, and sleeper stretches. A physical therapist can help determine which stretches are appropriate for you.

Should shoulder stretches hurt?

You should generally feel gentle tension rather than pain while stretching. If a stretch causes more than slight discomfort, stop and consult a physical therapist or another health care professional.

What is a pendulum stretch?

A pendulum stretch allows you to gently move your shoulder while keeping the muscles around it relatively relaxed. You let your arm hang and gently move it forward and backward, side to side or in small circles.

What shoulder stretches can help with reaching behind your back?

Internal rotation is involved when you reach behind your back. A physical therapist may recommend an internal rotation stretch if they determine that this movement is limited and the stretch is appropriate for your condition.

Can stretching help with a stiff shoulder?

Stretching may help improve your mobility, but it may be only one part of your treatment. If your stiffness keeps returning or occurs with pain, weakness or an injury, a physical therapist can evaluate what may be limiting your movement.

How can physical therapy help improve your shoulder mobility?

Your physical therapist can assess your mobility, strength and movement to identify possible causes of your limitations. Treatment may include personalized stretches, strengthening exercises, manual therapy, movement training and home exercises.

How often should you do shoulder mobility stretches?

The article does not recommend one stretching schedule for everyone. A physical therapist can develop a personalized program based on your symptoms, shoulder condition and goals.

When should you see a physical therapist for shoulder stiffness?

Consider seeing a physical therapist if your stiffness or pain does not improve, keeps returning or interferes with everyday activities. An evaluation may also be helpful if you have significant weakness or your symptoms started after an injury.