The best shoulder stretches to decrease pain and improve your range of motion and mobility. These are great exercises for frozen shoulder, rotator cuff tendonitis, impingement, and other common shoulder issues. Your shoulder is your most mobile joint in your body - make sure it stays that way with nine simple stretches you can do right at home to decrease tightness and pain in your shoulder. Keep reading below for more links you will find helpful.

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Golf clubs work great to perform these exercises. If you don’t have one at home, here’s a link to the cheapest one I could find on Amazon (affiliate): https://amzn.to/2FmYrYt
(Your local thrift store is another good place to look for one.)

KEEP SCROLLING THIS DESCRIPTION FOR EXERCISE TIME STAMPS IN THIS VIDEO.

As I mentioned earlier, your shoulder is your most mobile joint in the body. It is actually one of our few joints that moves in home three planes of motion (forward and backwards, side to side, and rotation). It is important to maintain mobility and range of motion in your shoulders for normal, pain-free function. 

As a physical therapist, shoulder pain is a condition that I often treat in my clinic. Common conditions include impingement, arthritis, and rotator cuff tendinitis and tears to name just a few. These painful conditions can cause us to STOP using our shoulder to avoid pain. This can cause the tendons and joint capsule to actually shrink, thereby limiting our range of motion even more. This condition is known as frozen shoulder.

Frozen shoulder is a difficult condition to treat. Fortunately, if you are experiencing pain or tightness in your shoulder or symptoms of a “frozen shoulder“ there is a lot that conservative care can do to help you out. The key is to stretch in a PAIN-FREE range of motion, and to do it OFTEN.

And as a doctor of physical therapy these are the stretches and exercises that I recommend to my patients on a daily basis. For patients with freezing or frozen shoulder I recommend performing these exercises up to 4-5 times/day as long as they don’t hurt or increase your pain. Most patients that I work with make really good progress with these exercises; I hope the same applies for you!

One caveat before we get started – whenever you perform any stretch to any area of your body, it must be in a very COMFORTABLE range. That means I do not want you to push these shoulder stretches to a painful point. You should push just until you feel a very comfortable stretch in the area, but no pain.

If you have pushed to the point of pain, back off a little bit to a comfortable range of motion. If you cannot perform the stretch without pain, then I wouldn’t recommend it for you and you should stick with those that don’t cause symptoms.

IMPORTANT TIME STAMPS IN THIS VIDEO:
Anatomy and physiology: 1:20
1. Extension shoulder stretch: 4:10
2. External rotation shoulder stretch: 4:59
3. Internal rotation shoulder stretch: 6:09
4. Wand overhead shoulder stretch: 7:17
5. Standing overhead shoulder stretch: 8:20
6. Standing abduction shoulder stretch: 9:09
7. 2-way doorway shoulder stretch: 10:00
8. Standing external rotation shoulder stretch: 11:19

There you have them! Nine of the best shoulder stretches to increase range of motion and mobility and decrease pain. Keeping your shoulder mobile is essential to proper function; perform these shoulder stretches regularly to alleviate your pain and help your shoulders to feel better.

Please LIKE this video if you found it helpful! Also COMMENT with the exercise that offered you the most relief and be sure to SUBSCRIBE to our channel right here on YouTube.

Make it happen,

Jared

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