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Stretches

Shoulder stretches

Shoulder stretches and mobility for the front, back and overhead range: cross-body stretches, sleeper stretches, CARs and puppy pose.

77 moves48 with 3D demosBeginner 25Intermediate 24Advanced 28

Beginner shoulder stretches 25

Chair pose (Utkatasana) demonstrated on the 3D figure3D demoChair pose (Utkatasana)Beginner · No equipmentCross-body shoulder stretch demonstrated on the 3D figure3D demoCross-body shoulder stretchBeginner · No equipmentDoorway chest opener demonstrated on the 3D figure3D demoDoorway chest openerBeginner · A wallDownward-facing dog (Adho Mukha Svanasana) demonstrated on the 3D figure3D demoDownward-facing dog (Adho Mukha Svanasana)Beginner · No equipmentExtended puppy pose (Uttana Shishosana) demonstrated on the 3D figure3D demoExtended puppy pose (Uttana Shishosana)Beginner · No equipmentLevator Scapulae Stretch demonstrated on the 3D figure3D demoLevator Scapulae StretchBeginner · No equipmentLocust pose (Salabhasana) demonstrated on the 3D figure3D demoLocust pose (Salabhasana)Beginner · No equipmentLow cobra (Bhujangasana) demonstrated on the 3D figure3D demoLow cobra (Bhujangasana)Beginner · No equipmentOverhead side bend demonstrated on the 3D figure3D demoOverhead side bendBeginner · No equipmentOverhead Triceps Stretch demonstrated on the 3D figure3D demoOverhead Triceps StretchBeginner · No equipmentShoulder CARs (controlled articular rotations) demonstrated on the 3D figure3D demoShoulder CARs (controlled articular rotations)Beginner · No equipmentSide-lying Open Book Rotation demonstrated on the 3D figure3D demoSide-lying Open Book RotationBeginner · No equipment

Intermediate shoulder stretches 24

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepBow pose (Dhanurasana) demonstrated on the 3D figure3D demoBow pose (Dhanurasana)Intermediate · No equipmentCamel pose (Ustrasana) demonstrated on the 3D figure3D demoCamel pose (Ustrasana)Intermediate · No equipmentCobra pose (Bhujangasana) demonstrated on the 3D figure3D demoCobra pose (Bhujangasana)Intermediate · No equipmentCrab Reach demonstrated on the 3D figure3D demoCrab ReachIntermediate · No equipmentCrow pose (Bakasana) demonstrated on the 3D figure3D demoCrow pose (Bakasana)Intermediate · No equipmentCuban rotation demonstrated on the 3D figure3D demoCuban rotationIntermediate · A dumbbell + A bandDolphin pose (Ardha Pincha Mayurasana) demonstrated on the 3D figure3D demoDolphin pose (Ardha Pincha Mayurasana)Intermediate · No equipmentExtended side angle (Utthita Parsvakonasana) demonstrated on the 3D figure3D demoExtended side angle (Utthita Parsvakonasana)Intermediate · No equipmentHalf handstand at the wall (Ardha Adho Mukha Vrksasana) demonstrated on the 3D figure3D demoHalf handstand at the wall (Ardha Adho Mukha Vrksasana)Intermediate · A wallHalf lord of the fishes (Ardha Matsyendrasana) demonstrated on the 3D figure3D demoHalf lord of the fishes (Ardha Matsyendrasana)Intermediate · No equipmentHigh lunge (crescent lunge, Ashta Chandrasana) demonstrated on the 3D figure3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipment

Advanced shoulder stretches 28

Dancer pose (Natarajasana) demonstrated on the 3D figure3D demoDancer pose (Natarajasana)Advanced · No equipmentForearm stand (Pincha Mayurasana) demonstrated on the 3D figure3D demoForearm stand (Pincha Mayurasana)Advanced · A wallFour-limbed staff pose (Chaturanga Dandasana) demonstrated on the 3D figure3D demoFour-limbed staff pose (Chaturanga Dandasana)Advanced · No equipmentHandstand at the wall (Adho Mukha Vrksasana, chest to wall) demonstrated on the 3D figure3D demoHandstand at the wall (Adho Mukha Vrksasana, chest to wall)Advanced · A wallProne Swimmers demonstrated on the 3D figure3D demoProne SwimmersAdvanced · No equipmentSots Press demonstrated on the 3D figure3D demoSots PressAdvanced · A barbell + A dumbbellSupported shoulderstand (Salamba Sarvangasana) demonstrated on the 3D figure3D demoSupported shoulderstand (Salamba Sarvangasana)Advanced · No equipmentCompass Pose (Parivrtta Surya Yantrasana)Advanced · No equipmentCrane Pose (Bakasana, straight arms)Advanced · No equipmentMarichyasana DAdvanced · No equipmentScale Pose (Tolasana)Advanced · A stepSide Crow (Parsva Bakasana)Advanced · No equipment

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Questions people ask

What are good shoulder stretches for beginners?

Start with moves graded easy, such as Chair pose (Utkatasana), Cross-body shoulder stretch, Doorway chest opener. There are 25 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do shoulder stretches at home without equipment?

Yes. 65 of the 77 moves here need nothing but your body, a floor, a wall or a step, for example Chair pose (Utkatasana), Cross-body shoulder stretch, Doorway chest opener.

What are the hardest shoulder stretches?

Moves graded advanced or expert include Supported headstand (Salamba Sirsasana), Bird of Paradise (Svarga Dvijasana), Drop-Back to Wheel. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.