We need flexibility in our shoulders for a lot of different reasons. Activities like getting dressed and undressed, scratching our backs, and lifting overhead require shoulder mobility.
Test your Shoulder Flexibility
Now, let’s see if you have adequate shoulder flexibility. First, place a pen in your right hand, reach back over your right shoulder, and place the pen between your shoulder blades. With your left hand, reach behind your back and try to grab the pen out of your right hand. Now try this on the opposite side. Are you able to successfully complete this test on both sides?
If you can do this on both sides without pain, you likely have enough shoulder flexibility for everyday activities. But, if you couldn’t perform this on one or both sides, try the stretches below to improve your shoulder flexibility.
If you experienced pain with this test, get in touch with your physical therapist to get a safe, targeted approach to improving your shoulder flexibility.
Stretches to Improve Shoulder Flexibility
The shoulder joint is the most mobile joint in the body and therefore can move in many different directions. We normally combine these actions during the day. The stretches listed below will help you to improve mobility in the many ways your shoulders can move. Do these exercises on both sides and hold each for 30 seconds.
Doorway Stretch
This is an easy shoulder flexibility stretch to do anywhere. It stretches your chest muscles and the muscles that attach to the front of the shoulder. Find a good stretch, then slightly step through the door to increase the stretch.
Doorway stretch in External Rotation
For this stretch, allow the elbow to bend at a 90 degree angle which will put your shoulder in external rotation. Step through the doorway to increase the stretch.
Shoulder Internal Rotation Stretch
Stand beside a wall with your arm supported by the wall and raised to 90 degrees by your side. Now drop the palm of your hand towards the floor and use your other hand for some overpressure.
Shoulder Horizontal Adduction Stretch
Bring your arm straight across your body keeping your shoulder blade down. Use your opposite hand to provide some overpressure.
Triceps Stretch
Point one elbow towards the ceiling, then use the opposite hand to pull it back for a stretch.
Shoulder Flexion Stretch
With both hands on a countertop or other firm surface, walk backward until you feel a stretch in your armpit area.
Foam Roller Stretches
The foam roller is an affordable piece of equipment that has many uses. But, the primary way we use it is to improve shoulder flexibility.
If you have difficulty balancing on a full roller, half rollers are available and still give you a great stretch. Below are two options which are the most economical. Silver is moderate density, black is firm density.
If you’re looking for a more comfortable experience for your spine while you stretch your chest, the pro-rollers will give you that. The blue roller is soft density and the green is moderate density.
If you’re starting out with limited shoulder flexibility, keep doing these stretches every day until you are able to achieve this benchmark. Happy stretching!
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