3 Stretches to Prevent Shoulder Pain and Injury
By Jillesa Anderson
Jun 2, 2016
Updated Nov 17, 2023
5 min read
If you experience pain that gets in the way of everyday motions, physical therapy may help to repair damage and return normal movement. But to prevent shoulder pains and injuries, stretching and range-of-motion exercises are recommended to maintain strength and flexibility in your shoulders and upper arms.
Here are three simple stretches to help you maintain stability and strength in your shoulders. There is a video at the bottom of the post that shows how to do these stretches.
While performing this stretch, be sure to keep your chin up, and feet straight. If you experience pain during the stretch, stop and don’t try to push through it.
This stretch promotes good range of rotation and will help increase overall shoulder flexibility. It is very common to see a difference in range of motion between your right and left arm.
Good flexibility allows full extension of the arms so that your hands touch together above your head while keeping your arms, elbows, and wrists touching the wall/floor at all times.
As you are doing this exercise, make sure to keep your elbows near your body and pull your shoulder blades together.
The shoulder is a complex structure and keeping it strong and maintaining good range of motion will help the joint perform most efficiently, while reducing risk of injury. These stretches are simple enough to be beneficial to everyone, but if you experience pain or severe discomfort while performing them, you should contact your doctor.