How can I stretch the front of my shoulders?

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Edward Phillips
Physical Therapy
Here's how to do wall climbs to stretch shoulders:

Reps: 3-4
Sets: 1
Intensity: Light to moderate
Hold: 10-30 seconds
Rest: No rest needed

Starting position: Stand up straight facing a wall.

Movement: This is a two-part exercise. Step 1: Extend your right arm with your elbow soft (not locked) and place your hand on the wall at shoulder height. Slowly walk your fingers upward, stepping in toward the wall as your hand climbs higher. Stop when you feel mild tension. Hold. Slowly walk your fingers back down the wall and return to the starting position. Finish all reps. Step 2: Turn so that your right side faces the wall. Extend your right arm with your elbow soft (not locked) and place your hand on the wall at shoulder height. Slowly walk your fingers upward, stepping in toward the wall as your hand climbs higher. Stop when you feel mild tension. Hold. Slowly walk your fingers back down the wall and return to the starting position. Finish all reps. Repeat both steps using your left hand. This completes the set.

Tips and techniques:
  • Stretch to the point of mild tension, not pain.
  • Progress slowly toward the goal of bringing your body right next to the wall.
  • Breathe comfortably.
Too hard? Place your hand on the wall below shoulder height and go only as high as is comfortable.

Too easy? Repeat the stretch several times throughout the day.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.