How to do a Wall Shoulder Stretch
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Wall Shoulder Stretch
Target muscles worked
Instructions for Proper Form
Wall Shoulder Stretch is a simple and effective stretch that primarily targets the shoulder muscles. By placing your hand on a wall and slowly rotating your body away from it, you can achieve a deep stretch in your shoulder. This stretch is great for improving shoulder flexibility and range of motion. It’s especially useful for relieving tension and preparing the shoulders for more intense lifting exercises.
- Stand about an arm’s length away from a wall.
- Position your feet about shoulder-width apart, or slightly wider.
- Lean forward and put your hands on the wall as high as you can reach.
- Fold forward slowly as you drop your hips back, as you would for deadlift. Keep your hands as high on the wall as you can. Allow them to slide down the wall as you drop deeper into the stretch.
- Keep a slight bend in your arms and pull your shoulder blades down onto your back as you stretch.
- You’ll feel this in your shoulders. Depending on your flexibility, you may not need to go that far.
- Hold this position for the duration of the exercise.
Alternatives & Variations to Wall Shoulder Stretch
1. Cross-body Arm Stretch
11.9 mSCORESWAPPED 1,572 TIMESCross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.
2. Reach Behind and Open
6.5 mSCORESWAPPED 547 TIMESReach Behind and Open is a dynamic stretch that primarily targets the chest and shoulders. This exercise involves standing or kneeling while reaching one arm behind your body and then opening it up towards the ceiling. This movement helps to improve shoulder mobility and open up the chest, making it a great addition to warm-up routines or mobility sessions.
3. Bent Over Shoulder Stretch
13.5 mSCORESWAPPED 491 TIMESBent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
4. Shoulder Squeeze
13.8 mSCORESWAPPED 186 TIMESShoulder Squeeze is an isolation exercise that primarily targets the back, specifically the muscles between the shoulder blades (rhomboids and middle trapezius). This exercise can help improve posture and shoulder stability. The movement involves squeezing the shoulder blades together, which can be easily done with or without equipment, making it a versatile addition to any workout routine.
5. Wall Slide Stretch
5 mSCORESWAPPED 152 TIMESWall Slide Stretch is a mobility exercise that primarily targets the shoulders and upper back. By sliding your arms up and down against a wall, you can improve shoulder mobility and flexibility. This exercise is great for warming up the shoulder joints, enhancing the range of motion, and preparing the upper body for more intensive workouts.
6. PVC Shoulder Flexion
4.5 mSCORESWAPPED 125 TIMESPVC Shoulder Flexion is an isolation exercise that primarily targets the shoulders, more specifically the rotator cuff muscles. This exercise involves using a PVC pipe to guide the movement, which helps to improve shoulder mobility and flexibility. The use of a PVC pipe ensures a controlled range of motion, making it an excellent addition for anyone looking to enhance shoulder functionality and prevent injury.
7. Child's Pose
3.7 mSCORESWAPPED 90 TIMESChild's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.
8. PVC Shoulder External Rotation
4.9 mSCORESWAPPED 65 TIMESPVC Shoulder External Rotation is an isolation exercise that primarily targets the rotator cuff muscles. By using a PVC pipe, you add light resistance and can ensure proper form to improve shoulder mobility and stability. This is a great exercise for improving shoulder health and can be used as a warm-up or rehabilitation exercise to prevent injuries and enhance performance in other upper body movements.
9. Downward Dog
8.4 mSCORESWAPPED 49 TIMESDownward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.
10. Chest Expansion
11.7 mSCORESWAPPED 44 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.