Some Easy Stretches for a Stiff Shoulder

When it comes to shoulder health, mobility is everything. Whether you're recovering from an injury, dealing with stiffness, or simply trying to stay loose and strong, stretching the shoulder through its various ranges of motion is key to maintaining flexibility, preventing pain, and improving performance. In this post, we’ll go over four essential stretches that target different directions of shoulder movement: flexion, extension, internal rotation, and external rotation.

1. Wall Climb (Shoulder Flexion Stretch)Target: Shoulder flexion (lifting your arm in front and overhead)
How to do it:

• Stand facing a wall, about a foot away.
  
• Place your fingertips on the wall at about waist height.
  
• Slowly “walk” your fingers up the wall until you feel a comfortable stretch in the front of your shoulder.
  
• Hold the top position for 15–30 seconds, then walk your hand back down.
  
• Repeat 3 times on each side.
  

Tip: Keep your shoulder blade down and avoid shrugging during the stretch.

2. Towel Stretch (Internal Rotation Stretch)Target: Shoulder internal rotation (rotating your arm toward your spine)
How to do it:

• Grab a towel and drape it over your shoulder so one end hangs down your back.
  
• Reach behind your back with the affected arm and grab the lower end of the towel.
  
• Use your other hand (holding the top end of the towel) to gently pull upward until you feel a stretch in your shoulder and the front of your chest.
  
• Hold for 20–30 seconds and repeat 3 times.
  

Tip: Keep your posture upright and avoid arching your lower back.

3. Sleeper Stretch (Internal Rotation in Side-Lying)Target: Posterior capsule and internal rotation
How to do it:

• Lie on your side with the involved shoulder down and your arm bent at 90 degrees in front of you.
  
• Use your top hand to gently press your lower forearm down toward the floor.
  
• Stop when you feel a stretch in the back of your shoulder.
  
• Hold for 20–30 seconds and repeat 2–3 times.
  

Tip: Keep your shoulder blade stabilized by slightly rolling your torso forward into the stretch.

4. Doorway Stretch (External Rotation and Chest Opener)Target: Shoulder external rotation and pectoral muscles
How to do it:

• Stand in a doorway with your elbow bent at 90 degrees and your forearm resting on the door frame.
  
• Gently step forward with one foot until you feel a stretch across the front of your shoulder and chest.
  
• Hold for 20–30 seconds and repeat 3 times on each side.
  

Tip: Keep your core tight and avoid leaning too far forward.