Do These Stretches Every Day to Reduce Your Risk for Shoulder Injury

Shoulder injuries are all too common, especially if you’re active or spend a lot of time doing repetitive movements. 

Protecting your shoulders from strain and injury is key to maintaining your overall mobility, whether you’re an athlete, work an office job, or simply want to stay fit. 

The good news is that incorporating simple stretches into your daily routine can help keep your shoulders flexible and strong, reducing your risk for injury.

Orthopedic shoulder and sports medicine surgeon Matthew Pifer, MD, emphasizes the importance of both prevention and effective treatment. Regular stretching can make a significant difference in maintaining shoulder health, whether you’re trying to avoid injury or recovering from one.

Shoulder circles

One of the easiest ways to warm up your shoulders is by doing shoulder circles. 

Stand tall with your feet hip-width apart and your arms extended out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Do this for 30 seconds, then reverse direction.

This stretch can reduce inflammation and pain. It increases blood flow to the shoulder joints and muscles, helping to loosen them and prepare them for activity. It’s a great warm-up before workouts or other physical activities and helps improve range of motion over time.

Cross-body shoulder stretch

The cross-body shoulder stretch is a simple but effective way to stretch the back of your shoulder and your upper back. 

Start by standing or sitting up straight. Take one arm and stretch it across your chest, using the opposite hand to gently pull the arm closer to your body. Hold this position for 15-30 seconds, then switch arms.

This stretch targets the posterior part of your shoulder and is particularly useful for reducing stiffness from activities like sitting at a desk or carrying heavy bags. It helps prevent tightness in the muscles that support your shoulder joint, reducing your risk of injury from overuse.

Doorway stretch

The doorway stretch is great for opening up your chest and improving shoulder flexibility. 

Stand in a doorway and place your hands and forearms on the doorframe with elbows at a 90-degree angle. Step one foot forward and gently lean into the doorway, feeling a stretch across your chest and shoulders. Hold this position for 15-30 seconds, then step back and repeat.

This stretch is perfect for those who tend to hunch forward or have tight chest muscles because it helps improve posture and alleviate tension in the front of the shoulders. Regularly doing this stretch can help balance the muscles in the shoulder girdle and prevent strain.

Shoulder blade squeeze

The shoulder blade squeeze is a simple yet powerful stretch to strengthen and stabilize your shoulder muscles. 

Stand or sit with your back straight and arms at your sides. Squeeze your shoulder blades together and hold for five seconds before relaxing. Repeat this 10 times.

This exercise strengthens the muscles between your shoulder blades, which play a crucial role in stabilizing your shoulders. Stronger stabilizer muscles can reduce the risk of injury, especially if you perform repetitive overhead movements.

Child’s pose with shoulder stretch

To give your shoulders a gentle stretch while also relaxing your entire body, try adding a shoulder-focused variation to the classic child’s pose. 

Start on your hands and knees, then lower your hips back toward your heels, reaching your arms out in front of you. Once in child’s pose, thread one arm under the other and reach across your body, placing the shoulder on the ground. Maintain this position for 15-30 seconds before switching sides.

This stretch targets the muscles around the shoulder and upper back, promoting flexibility and relieving tension. It’s a great stretch to finish your daily routine because it helps with mobility while also providing relaxation.

Strengthening and regenerative support

While daily stretches can significantly reduce your risk of shoulder injury, it’s essential to combine flexibility work with strength training. If needed, regenerative therapies can offer benefits. 

Dr. Pifer offers regenerative treatments like platelet-rich plasma (PRP) therapy to enhance healing for shoulder injuries and help prevent future issues. PRP stimulates tissue repair, making it a powerful complement to traditional orthopedic care.

Whether you’re focused on injury prevention or looking to recover from a shoulder issue, our team can support you in your health goals. Contact us to schedule a consultation today to explore how we can help you maintain strong, healthy shoulders for years to come.