Type: Static stretch
Suitable for: Flexibility, Cool down, Rehabilitation

The Shoulder stretch is a simple yet effective way to release tension in the shoulders, upper back, and arms. Great for use in cool down routines or to alleviate discomfort from prolonged sitting or standing, this stretch promotes flexibility and helps prevent stiffness.

Directions

1. Stand tall with your back straight and shoulders relaxed.
2. Extend your right arm across the chest at shoulder height, palm facing down.
3. With the left hand, hook around the elbow of the right arm and gently pull it towards your chest.
4. Feel the stretch in the back of your shoulder and upper arm. You may also notice it in your upper back and shoulder blade.
5. Hold the stretch for 20–30 seconds, breathing deeply and relaxing into the stretch.
6. Release and switch to the left arm, repeating the same steps.

Helpful Hints

• Gentle pull: Avoid pulling too forcefully; the stretch should feel gentle and controlled.
• Relaxed shoulders: Keep your shoulders down and relaxed, not shrugged or tensed.
• Steady posture: Maintain a straight back without arching while performing the stretch.
• Ease the neck: Ensure your neck remains relaxed, without straining or tensing.
• Consistent breathing: Breathe deeply and regularly; avoid holding your breath during the stretch.
• Sufficient duration: Hold each stretch at least for 20–30 seconds to effectively relax and lengthen the muscles.
• Balance the stretch: Always perform the stretch on both sides to maintain balance and symmetry in flexibility.