Shoulder Stretches Videos And Instructions

Your shoulders get involved in most exercises you do. Therefore, shoulder stretches are important parts of your cool down sessions.

Not only in cool down of course. You can do these stretches anytime and anywhere, whenever your shoulder muscles feel tight.

Here, you'll find out how to stretch your shoulders in three different angles: front, back and upwards.

Your shoulder muscles move in three different planes. Therefore, to make sure you target all your shoulder muscles, stretch them in all three directions.

Shoulder Muscle Stretches 1

This is to stretch the front of your shoulders.

Here's the text for these stretches for shoulders.


  1. Stand upright.
  2. Interlace your fingers behind your back.
  3. Straighten your arms.
  4. Lift your arms until you can feel a mild stretch.
  5. Hold for 20 to 30 seconds.

Things To Watch Out For

  • Keep your chin in.
  • Keep your chest out.
  • Breathe deeply.

Shoulder Muscle Stretches 2

This stretches your shoulder muscles at the back as well as your upper back.

Here's the text version.


  1. Stand up straight.
  2. Put your right arm across your chest and over your left shoulder as if you're trying to scratch the bottom of your neck at the back.
  3. Push your right elbow toward your chest with your left hand.
  4. Stop when you can feel a mild tension.
  5. Hold for 20 to 30 seconds.

Extra Tip

  • You can do this stretch sitting on the floor or on a chair.

Things To Watch Out For

  • Don't hunch your shoulders while you're doing this stretch.
  • Keep your back neutral.

Shoulder Stretches 3

These stretches are for the underside of your shoulders and arms.

Below is the text for these upper body stretches.


  1. Stand tall.
  2. Interlace your fingers above your head with your palms facing out.
  3. Straighten your arms.
  4. Push your arms up and slightly backward until you feel a mild tension in your shoulders and arms.
  5. Hold that for 20 to 30 seconds.

Extra Tip

  • You can also do this sitting down.

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