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Shoulder Stretches: Exercises

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Shoulder stretch

Picture of shoulder and chest stretch to ease shoulder fatigue
slide 1 of 3
slide 1 of 3, Shoulder stretch,
  1. Stand in a doorway and place one arm against the door frame. Your elbow should be a little higher than your shoulder.
  2. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. You can also turn your body slightly away from your arm to stretch the muscles even more.
  3. Hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times with each arm.

Shoulder and chest stretch

Picture of shoulder stretch to ease shoulder fatigue
slide 2 of 3
slide 2 of 3, Shoulder and chest stretch,
  1. Shoulder and chest stretch
  2. While sitting, relax your upper body so you slump slightly in your chair.
  3. As you breathe in, straighten your back and open your arms out to the sides.
  4. Gently pull your shoulder blades back and downward.
  5. Hold for 15 to 30 seconds as your breathe normally.
  6. Repeat 2 to 4 times.

Overhead stretch

Picture of overhead reach to ease shoulder fatigue
slide 3 of 3
slide 3 of 3, Overhead stretch,
  1. Reach up over your head with both arms.
  2. Hold for 15 to 30 seconds.
  3. Repeat 2 to 4 times.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.