Simple Stretches for a Painful Shoulder, Part 1

Andy McKenzie


Strength and Conditioning, Bodyweight Exercise, Mobility & Recovery


Andy McKenzie is an expert in bodyweight and core training. This week, he brings you the first in a three-part series on stretches for shoulder health and mobility. This stretch targets the muscles on the back of your shoulder, as well as the pectoralis minor.


To perform the stretch:

  • Lie down with your belly on the floor.
  • With both palms on the ground, bend one arm as if you're doing a push up, and extend the other arm all the way out to the side.
  • Push the entire straightened arm down, trying to touch your forearm, elbow, bicep, and shoulder on the ground.
  • Push up with your bent arm and slowly peel the opposite pec off the ground.


To hit the other side of the shoulder, move your straight arm under your chest, and use your bent arm as support as you slowly lower yourself. Perform this stretch regularly on both shoulders to fight stiffness and ward off injuries.


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