Which Stretches Actually Help Shoulder Pain?
The two stretches we use most in the clinic for a sore, tight shoulder are the sleeper stretch and a combined pec and anterior deltoid stretch. They’re genuinely effective for the right shoulder, and each one targets one half of your shoulder’s rotation arc.
But before you dive in, it’s worth understanding why these two, because there’s a number behind them that most people have never heard of.
How much should a healthy shoulder rotate?
When we assess a painful shoulder, one of the key things we measure is your rotation. With your arm out to the side, how far can it rotate up and back (external rotation), and how far down and forward (internal rotation)?
The split varies person to person. Some shoulders have more external rotation, some more internal, and that's fine. But when the total falls short of 180, the shoulder is working inside a restricted range, and that's often when things start to niggle: reaching overhead, doing up a bra, sleeping on that side.
The two stretches in the video each target one half of that arc.
What is the sleeper stretch and what does it fix?
The first is the sleeper stretch, and it's my go-to for restoring internal rotation.
You lie on your side with your arm out in front, elbow bent to 90 degrees, then gently guide the forearm down towards the bed. It puts the back of the shoulder on stretch in a really controlled way. Watch the demo in the video for the exact setup, position matters more than force with this one.
What stretch helps the front of the shoulder?
The second targets the front of the shoulder: a combined stretch for the pec and anterior deltoid, the muscles across your chest and the front of your shoulder that get short and grumpy from desk work, bench press, and generally living life in front of ourselves.
Opening up the front of the shoulder frees up that other half of the rotation arc. Again, the video shows you exactly how to set it up.
How do I know if stretching is enough for my shoulder?
Give these two a whirl if your shoulder's been feeling tight. For plenty of people, they make a real difference.
If your rotation arc is fine and your issue is actually strength, or your pain is being referred from your neck, you can stretch for months and stay exactly where you are.
That's why we measure. In a shoulder assessment we check your rotation arc, find where you're tight versus where you're weak, and tailor the stretches and exercises to what your shoulder actually needs, rather than what a video suggested.
What should I do next?
Try the two stretches, and if your shoulder pain is hanging around despite them, book in and let one of our team assess it properly. We'll work out exactly where your shoulder is tight, where it's strong, and build you a plan that fits.
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