Many patients suffering from shoulder pain or limited movement want to know what they can do at home or the gym to improve their flexibility. The muscles that are usually in need of a release or stretch include the pectoralis major and minor, latissimus dorsi, and upper trapezius. Below are 3 easy stretches to try to improve the flexibility of these tight areas to improve your ability to reach overhead, out to the side and behind your back with less difficulty. 

1) Chest Opener Stretch

Purpose: To stretch Pectoralis Major and minor muscles in supported position.

Begin by kneeling between two objects of similar height. Place one forearm on either side and sit back on heels.  Stretch chest towards the floor and hold for 1 minute. Repeat for another 1 min.

2) Door Pull Stretch: 

Purpose: To stretch Latissimus Dorsi muscle to improve shoulder mobility.

Start by gripping a door handle or doorframe with the arm to be stretched. Step back to comfortable distance with arm straight. You should feel a stretch near your underarm and side of your ribcage. Hold for 1 minute.

3) Upper Trapezius Stretch:  

Purpose: To stretch Upper Trapezius muscle to improve shoulder position and mobility

Begin by sitting upright with affected side hand supported next to you. Place the opposite hand on your hand and gently tilt your head to the opposite side. You should feel a stretch along the neck and top of shoulder. Hold 1 minute.

If you would like to schedule a free 30 minute screening, give us a call at

619-437-6450.