Stretch Sequence for Shoulder Pain

Following on from our previous post on anterior shoulder pain, here is an awesome stretch sequence that you can do to loosen up those tight structures in and around the front of your shoulder in order to get pain free! This sequence is great as it stretches out your chest (pec minor in particular), front deltoid as well as your biceps (important as both heads attach onto separate parts of the scapula and can assist in pulling your shoulder forward if tight/shortened).

Starting position:

Lying on your stomach, working side hand stretched out, palm down, other hand resting on the ground with your elbow up.

• Rotate your opposite leg across your body then push yourself up using your opposite hand to further assist your trunk in rotating (intensifies the stretch)

• Repeat, palm UP

• Next, bring your working side arm up to a 45 degree angle and bend your elbow to 90 degrees (killer pec stretch position!!)

• Extend out your arm, palm facing DOWN and repeat

• Lastly, turn your palm UP and repeat with your leg whilst focusing on rotating your trunk up to the ceiling (if you’re an “every day is arms day” kind of guy then this one’s for you!) Hold each position for about 10 seconds if performing in your upper body warm up, or for 20 seconds if performing it on its own. Do this everyday until you no longer feel as tight through your pecs, shoulder and biceps, then drop it down to 3 times a week for maintenance. In our next post we will show you another awesome sequence of exercises that you can do to strengthen those posterior muscle groups, get that shoulder back where it’s supposed to be and most importantly, get pain free.


Meanwhile our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.

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