Stretches to Ease Shoulder Aches and Fatigue

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Stretches to Ease Shoulder Aches and Fatigue

The following exercises should cause you to feel a gentle stretch,
but no pain.

Shoulder stretch

Shoulder stretch to ease shoulder aches and fatigue
slide 1 of 3
    
slide 1 of 3, Shoulder stretch,
  1. Stand in a doorway and place one arm against
    the door frame, as shown in the picture. Your elbow should be a little higher
    than your shoulder.
  2. Relax your shoulders as you lean forward,
    allowing your chest and shoulder muscles to stretch. You can also turn your
    body slightly away from your arm to stretch the muscles even
    more.
  3. Hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times
    with each arm.

Shoulder and chest stretch

Shoulder and chest stretch to ease shoulder aches and fatigue
slide 2 of 3
    
slide 2 of 3, Shoulder and chest stretch,
  1. While sitting, relax your upper body so you
    slump slightly in your chair.
  2. As you breathe in, straighten your
    back and open your arms out to the sides.
  3. Gently pull your shoulder
    blades back and downward.
  4. Hold for 15 to 30 seconds as you breathe
    normally.
  5. Repeat 2 to 4 times.

Overhead stretch

Overhead stretch to ease shoulder aches and fatigue
slide 3 of 3
    
slide 3 of 3, Overhead stretch,
  1. Reach up over your head with both
    arms.
  2. Hold for 15 to 30 seconds.
  3. Repeat 2 to 4
    times.

ByHealthwise StaffPrimary Medical Reviewer Adam Husney, MD - Family Medicine Specialist Medical Reviewer Joan Rigg, PT, OCS - Physical Therapy

Current as ofNovember 29, 2017

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