You can sort these stretches by using the pulldown menu below. Sort By Equipment Type? Show Band Stretches Only Show Exercise Ball Stretches Only Show Body Only Stretches Only Other (Benches, Seats, Bars, etc.)

Arm Circles

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: None

Tips: Start with hands straight out by sides. Slowly make circles with each outstretched arm, about one foot in diameter. Continue the circular motion of the outstretched arms for ten seconds.

Chair Shoulder And Back Stretch

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: None

Tips: Sit straight with your hands interlocked behind your head. Gently pull your elbows back as far as you can and hold.

Climbers Stretch

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Lats
Equipment: None

Tips: Move your arms overhead in a climbing motion. Repeat until you feel the stretch.

Elbow Circles

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Traps
Equipment: None

Tips: Sit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder level and pointing out. Slowly make a circle with your elbows. Breathe out as you start the circle and breathe in as you complete the circle.

Elbows Back

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Middle Back
Equipment: None

Tips: Stand or sit up straight and place both hands on your lower back, fingers pointing downward and elbows out, and then gently pull your elbows back aiming to touch them together.

Hands Interlocked Over Head

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Other

Tips: Interlock your fingers above your head, palms facing upward, and push your hands further above your head until you feel a stretch in your shoulders.

Hug Yourself

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: None

Tips: You can either do this stretch standing or seated. Grab hold of your back under your shoulder blades. Give yourself a strong bear hug and pull your shoulder blades away from each other with your hands. Drop your head forward to relieve neck tension at the same time. Keep your shoulders down. For best results, synchronize this movement with your breath this way: inhale, hug, exhale, drop shoulders, drop neck, and hold.

One Handed Hang

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Lower Back
Equipment: Other

Tips: Grab onto a suspended bar with one hands palm facing out. Keep your feet on the floor. Don’t lift your feet. That’s a bit much for most peoples shoulders. You can shift weight into either side of your pelvis to stretch your lower back and hip muscles. Switch sides.

Round The World Shoulder Stretch

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: Other

Tips: Stand up straight with your legs together. Hold the pole behind your hips with a wider than shoulder width grip. Your palms should be down and your thumbs facing out. Slowly lift your arms up behind your head. Don’t force it if it gets hard to lift further.

Shoulder Circles

Stretch Data
Main Muscle Worked: Shoulders
Other Muscles Worked: None
Equipment: None

Tips: With shoulders relaxed and arms resting loosely at your sides (or in your lap if you're seated), gently roll your shoulders forward, up, back, and down. Reverse direction. You can do this exercise alternating shoulders or both at the same time.

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