Tight shoulders can occur from poor posture, muscle stress, or overuse. Nine shoulder exercises to alleviate tightness and increase flexibility and mobility:
1. Shoulder Rolls
Keep your arms at your sides and feet shoulder-width apart.
Slowly circle your shoulders forward 10-15 times.
Flip your shoulders and roll them backward for 10-15 reps.
2. Neck Stretches
Sit or stand upright.
To lengthen your neck, slowly tilt your head to one side, bringing your ear near your shoulder.
Switch sides after 15–30 seconds of stretching. Repeat 3-5 per side.
3. Cross-Body Shoulder Stretch
Stand or sit tall and straight.
Cross one arm at shoulder height.
Gently squeeze the arm to your chest with your opposite hand to stretch the shoulder.
Hold 15-30 seconds, then switch sides. Repeat 3-5 per side.
4. Shoulder Blade Squeeze
Keep your back straight and shoulders relaxed when sitting or standing.
Try to hold a pencil between your shoulder blades.
Release the squeeze after a few seconds. Do 10-15 repetitions.
5. Doorway Stretch
Stand with one arm bent 90 degrees and on the doorframe in a doorway.
Lean forward slowly with a straight back to extend the front shoulder.
Switch arms after 15–30 seconds of stretching. Do this 3-5 times per arm.
6. Wall Angels
Stand with back against wall and arms bent 90 degrees, palms facing ahead.
Maintain elbow and wrist contact as you slide your arms up the wall, extending your shoulders and upper back.
Repeat from the start for 10-15 reps.
7. Shoulder Circles
Keep your arms at your sides and feet shoulder-width apart.
Carefully circle your arms forward, gradually expanding the circles.
Circulate your arms backward. Do 10-15 reps each way.
8. Upper Trapezius Stretch
Sit or stand upright.
Reach one arm above and gradually tilt your head to the other side to extend your neck and shoulder.
Hold 15-30 seconds, then switch sides. Repeat 3-5 per side.
9. Foam Rolling for Shoulders
Lay on your side with a foam roller under your shoulder.
Roll back and forth to target shoulder and upper back pain.
Press gently and hold tense places for 15–30 seconds before moving on.