List of good shoulder stretches you can do. All shoulder stretching exercises can be done at home or at the gym.List of good shoulder stretches you can do. All shoulder stretching exercises can be done at home or at the gym.

Sleeper Stretch

This exercise loosens your rotator cuff muscles and helps to keep you from shoulder strain. To effective stretch you should hold this stretch for 30 seconds, and repeat three times. Here are other tips to perform this exercise:

Your elbow should be placed just below the level of your shoulder.

Your right shoulder should be slightly behind your left shoulder, not directly over it.

Execution:

A.1. Lie on the floor on your left side with your left upper arm on the floor and your elbow bent 90 degrees.

2. Adjust your torso so that your right shoulder is slightly behind your left, not directly over it.

3. Your fingers on your left hand should point toward the ceiling.

B. 1. Gently push your left hand toward the floor until you feel a comfortable stretch in the back of your left shoulder.

2. Hold for the prescribed amount of time, then roll over and repeat the stretch for your right shoulder. 

Ball Upper-Back Stretch

Primary Muscle Group: Upper Back

Muscle Groups Worked in This Exercise:

Preparation: Stand tall with your feet under your hips. Your arms and ball should be extended at chest level.

Breathing: Exhale as you curl forward, inhale as you rise back to standing position.

Read more: Ball Upper-Back Stretch

Chest and Deltoid Stretch

While standing extend your arm and place your hand on a wall or other vertical surface. With a stiff arm, rotate your body and shoulder away from the wall. Release and switch sides, then repeat.

Read more: Chest and Deltoid Stretch

Ball Shoulder Stretch

Primary Muscle Group: Shoulders

Muscle Groups Worked in This Exercise:

Preparation: Sit tall on the ball with your feet flat on the floor. Hold the ends of the band in each hand and gather up the material until the band feels taut.

Breathing: Inhale as you raise your arms, exhale as you lower your arms.

Read more: Ball Shoulder Stretch

Ball Spine Stretch

Primary Muscle Group: Chest, shoulders and back

Muscle Groups Worked in This Exercise:

Preparation: Kneel on your shins and place both of your palms on the ball in front of you.

Breathing: Exhale as you extend and bend forward, inhale as you roll back to start.

Read more: Ball Spine Stretch

Shoulder Stretch

Illustration of shoulder stretch exercise. Shoulder stretches should be done any time your work your shoulders, or as a general stress reliever. With your back straight, put one arm across your body with your palm facing your body. With your other hand, press on your upper arm - not at the elbow or below. Hold this for 10 seconds, repeat and then switch sides.

Read more: Shoulder Stretch