Shoulder, chest and upper arm stretches
Stretches for the front of the chest, the front and back of the shoulder and the upper arm. Choose from versions using a wall, a chair or a towel.
How to choose
- For the front of the chest, the place you feel the stretch shifts a little as you change the height of your arms. Try different heights and compare.
- In stretches with the arms overhead, stay within the range where your ribs do not lift forwards. This helps keep the stretch around the shoulders.
Self-stretches11 lessons
Wall Chest Stretch
Chest and front of the shoulder
- Standing
- Wall
- Self
Seated Chest Stretch
Chest and front of the shoulder
- Chair
- Self
Cross-Body Shoulder Stretch
Back of the shoulder
- Chair
- Self
Overhead Triceps Stretch
Back of the upper arm and shoulder
- Chair
- Self
Supine Elbow Opening
Chest and front of the shoulder
- Floor / on your back
- Self
Wall Shoulder Stretch
Underarm and shoulder (overhead reach)
- Standing
- Wall
- Self
Self-Hug Upper-Back Stretch
Shoulder girdle and back
- Chair
- Self
Seated Hands-Behind Chest Opener
Chest and front of the shoulder
- Chair
- Self
Towel Shoulder Stretch
Back of the shoulder and shoulder joint (internal rotation)
- Standing
- Towel
- Self
Arm Open-and-Close Swing
Chest and front of the shoulders
- Standing
- Dynamic
Side-Lying Open Book
Upper back and chest (rotation)
- Side-lying
- Dynamic
Assisted stretches (for trainers)11 lessons
Stretches in which the trainer supports the other person’s body.
Supported Shoulder Abduction
Chest and shoulder abduction
- Floor / on your back
- Assisted
Supported Shoulder External Rotation
Shoulder internal rotators (stretched into external rotation)
- Floor / on your back
- Assisted
Supported Shoulder Internal Rotation
Shoulder external rotators and posterior tissues (stretched into internal rotation)
- Floor / on your back
- Assisted
Supported Cross-Body Stretch
Back of the shoulder and horizontal adduction
- Floor / on your back
- Assisted
Pectoralis Major Stretch
Pectoralis major and front of the shoulder
- Floor / on your back
- Assisted
Anterior Shoulder-Girdle Stretch
Pectoralis minor region and shoulder girdle
- Floor / on your back
- Assisted
Assisted Triceps Stretch
Back of the upper arm and shoulder
- Floor / on your back
- Assisted
Supported Elbow Extension
Elbow flexors and elbow extension
- Floor / on your back
- Assisted
Shoulder External-Rotation PNF
Shoulder internal rotators
- Floor / on your back
- Assisted · PNF
Pectoralis Major PNF Stretch
Pectoralis major
- Floor / on your back
- Assisted · PNF
Shoulder Internal-Rotation PNF
Shoulder external rotators
- Floor / on your back
- Assisted · PNF
Caution
Stop at any position where you feel pinching or pain at the front of the shoulder. If you have injured your shoulder before, keep your arms lower. Stop if you feel sharp pain, numbness or dizziness. If you are under medical care, recovering from surgery or pregnant, check with your healthcare professional first.