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The Best Stretches for Shoulder Pain You Can Do at Home to Stay Active and Pain-Free!

At Empire Sports Physical Therapy and Rehabilitation, we know that shoulder pain can be more than a minor inconvenience—it can disrupt your daily activities, make it difficult to sleep, and even prevent you from enjoying the hobbies you love.

Whether you’re dealing with stiffness, discomfort, or more persistent aches, the right stretches for shoulder pain can help you regain mobility, ease discomfort, and improve your quality of life.

In this blog, we’ll explore the best stretches for shoulder pain that you can do right at home. These exercises are simple, effective, and perfect for anyone looking to stay active and pain-free.

Plus, if you’re looking for additional guidance, don’t forget to take advantage of our Free Shoulder Pain Assessment this month!

Why Stretches for Shoulder Pain Are Essential

When your shoulders hurt, the natural inclination might be to avoid movement altogether. However, inactivity can often make things worse.

Your shoulder joint is one of the most mobile joints in your body, and maintaining its flexibility and range of motion is critical for avoiding stiffness, inflammation, and chronic discomfort.

Stretching helps in several ways:

  • Reduces Muscle Tension: By elongating tight muscles, you can relieve some of the strain on the shoulder joint.
  • Improves Range of Motion: Regular stretches can prevent the joint from becoming stiff and immobile.
  • Supports Long-Term Recovery: For those recovering from an injury, stretching is a key part of the rehabilitation process.

5 of the Best Stretches for Shoulder Pain

Below are five highly effective stretches for shoulder pain. These can easily be done at home and don’t require any special equipment.

Always perform these stretches gently—if you feel sharp or increasing pain, stop immediately.

1. Cross-Body Shoulder Stretch

This stretch targets the back of your shoulder, which often carries tension from repetitive activities or poor posture.

How to Perform:

  1. Stand or sit upright with your back straight.
  2. Take your right arm and bring it across your chest.
  3. Use your left hand to gently pull your right arm closer to your chest until you feel a stretch in the back of your shoulder.
  4. Hold for 20–30 seconds, then switch sides.

Tip: Keep your shoulders relaxed and avoid hunching during this stretch.

2. Pendulum Swing

The pendulum swing is a gentle movement that promotes relaxation and circulation in the shoulder joint, making it a great choice for early recovery stages.

How to Perform:

  1. Stand next to a sturdy surface, such as a table or chair, and place one hand on it for support.
  2. Let your other arm dangle loosely at your side.
  3. Gently swing your arm forward and backward, side to side, or in small circles.
  4. Continue for 1–2 minutes, then switch arms.

Tip: Keep the movement slow and controlled—there’s no need to force a large range of motion.

3. Wall Angels

Wall angels are excellent for improving shoulder mobility and posture. They target the muscles around your shoulder blades and the upper back.

How to Perform:

  1. Stand with your back against a wall, feet a few inches away from the base.
  2. Raise your arms to form a 90-degree angle at your elbows (like a goalpost).
  3. Slowly slide your arms upward, keeping your back and arms as close to the wall as possible.
  4. Lower your arms back down and repeat 10–12 times.

Tip: If you struggle to keep your arms or back against the wall, don’t worry—it gets easier with practice.

4. Doorway Stretch

This stretch helps open up the chest and shoulders, which can become tight due to slouching or prolonged sitting.

How to Perform:

  1. Stand in a doorway and place your arms at shoulder height on the doorframe.
  2. Step one foot forward gently while leaning into the doorway until you feel a stretch across your chest and shoulders.
  3. Hold for 20–30 seconds, then return to the starting position.

Tip: Keep your movements slow and controlled—this isn’t about how far you can lean, but about feeling a comfortable stretch.

5. Child’s Pose with Shoulder Stretch

This yoga-inspired stretch is a relaxing way to elongate your shoulders and upper back.

How to Perform:

  1. Kneel on the floor and sit back on your heels.
  2. Stretch your arms forward as you lower your chest toward the ground.
  3. For added focus on the shoulders, walk your hands slightly to one side, hold for 20 seconds, then walk them to the other side.

Tip: Use a cushion or yoga mat for added comfort.

When to Seek Professional Help

While these stretches for shoulder pain can help relieve discomfort, they may not address the underlying cause of your pain.

How a Free Shoulder Pain Assessment Can Help You

At Empire Sports Physical Therapy and Rehabilitation, we understand how debilitating shoulder pain can be.

That’s why we’re offering a Free Shoulder Pain Assessment this month. During your assessment, we’ll:

  • Identify the root cause of your shoulder pain.
  • Provide personalized recommendations for treatment.
  • Discuss additional exercises and therapies to help you recover faster.

This is your chance to take control of your shoulder health and get back to doing the things you love—without pain holding you back.

Don’t let shoulder pain keep you from living your best life. Try these stretches for shoulder pain at home, and if you’re ready for expert guidance, book your Free Shoulder Pain Assessment today.

For More Free Advice:

Read our Blogs

Top 5 Causes of Shoulder Pain in Sports and How to Avoid Them – Empire Sports Physical Therapy

5 Exercises You Can Do To Help With Shoulder Pain – Empire Sports Physical Therapy

What’s Going on with My Shoulder? – Empire Sports Physical Therapy

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