Shoulder Stretch
The shoulder stretch is a bodyweight stretching exercise targeting the posterior deltoids, with secondary engagement of the traps and upper arms. It involves drawing one arm horizontally across the body to alleviate shoulder tightness and improve joint flexibility and range of motion.
How to do it
- Stand or sit with your back straight.
- Bring one arm straight across your body at shoulder height.
- Use your opposite hand or forearm to press the arm gently closer to your chest.
- Hold for 20-30 seconds, feeling tension in the back of your shoulder.
- Release and repeat on the other side.
Form cues
- Keep your shoulders relaxed and down away from your ears.
- Draw your arm straight across your chest without twisting your torso.
- Breathe smoothly and hold the stretch without bouncing.
- Stop if you feel any sharp or pinching pain in the joint.
Breathing: Inhale deeply through your nose, then exhale slowly as you gently draw your arm closer to deepen the stretch.
Common mistakes
- Shrugging the stretching shoulder up toward the ear, which creates unwanted tension in the neck instead of targeting the back of the shoulder.
- Pulling directly on the elbow joint, which can place unnecessary stress on the joint structures.
- Twisting the torso along with the arm, which reduces the stretch felt in the targeted shoulder muscles.
Muscles worked
Primary: delts. Secondary: traps, upper arms.
Suggested sets & reps
Get fitter
2-3 sets x 20-30 seconds per side, rest 30 seconds
Lose weight
2-3 sets x 20-30 seconds per side, rest 30 seconds
Build muscle
2-3 sets x 20-30 seconds per side, rest 30 seconds
Easier, harder & alternatives
Make it easier
Take care if…
- If you have a previous shoulder injury or sharp joint discomfort, ease off or check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How often should I do the shoulder stretch?
You can perform this stretch daily, especially after long periods of sitting or working at a desk.
Should I feel pain during the stretch?
No, you should only feel a gentle pulling sensation in the back of your shoulder, never sharp pain.
Can I do this stretch if my shoulders are very stiff?
Yes, simply pull the arm less forcefully and stop well before any discomfort arises.