Q&A for How to Perform Shoulder Stretches

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Question

How can I stretch my shoulder in a doorway?

Dean Theriot
Personal Trainer
Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.

Dean Theriot

Personal Trainer

Expert Answer

Stand next to the doorway jam far enough away that you can extend your arm and grab the jam at shoulder level. Step forward with the leg closest to the post and turn your other foot so it's perpendicular to the first one. Then, rotate your entire torso in the opposite direction of the arm that's holding the post. On a scale of 1-10, stop when the stretch is about a 7. Hold for about 20 seconds, then repeat on the other side.

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Question

Why do my shoulders feel really tight after using crutches?

Tom De Backer

Top Answerer

The method of walking with crutches, bunches up your shoulders tighter together. Every step uses the muscles in your arms and shoulders. Just like after any other workout or physical activity, afterwards your muscles will be tighter and in need of stretching.

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Question

Why do I have a sharp pain in my arm when I raise it above my head to reach for an object in a cupboard?

Community Answer

It could be that you're bothering the nerves in your arms. You should consult a doctor for professional medical guidance if this persists.

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Question

My shoulders crunch, is that bad?

Community Answer

If you’re doing reps and you hear a cracking/snapping on every rep, usually a muscle is tight, rubbing and causing friction around the bone.

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Question

What can I do for tight leg muscles?

Community Answer

Try a soaking bath with Epsoms salts, or use a roller or tennis ball to work your muscle tightness out.

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Question

What if these stretches aren't intense enough?

Community Answer

I would caution you to be careful. Just because a stretch doesn't necessarily "feel" intense doesn't mean it isn't, and over-stretching yourself could lead to injury or pain. While stretching, you shouldn't feel any pain, but you should feel a tugging/stretching sensation that might be uncomfortable. When a stretch is too intense, it's usually because it's actually damaging your muscles.

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Question

I have pain in my right clavicle. Which stretches would help this?

Community Answer

If you have pain, try resting instead of putting more stress to the it. A few days of rest would be enough if it's not a serious injury.

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Question

My shoulders seem to be locked. What kind of exercise is good?

Moonlightpetal Cherry

Community Answer

You can try sitting or standing up straight, putting your arm over your head so your upper arm is touching your ear, then gently pushing it down with your other arm.

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Question

I have chronic scapula pain in the mornings for 2 - 5 hours. What can I do?

Community Answer

Regular exercise, stretching, and a balanced diet (including food high in omega-3 fatty acids, such as salmon) will help. You can also try therapies like applying hot or cold compresses between your shoulder blades. Massage therapy will also be of benefit.

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Question

When I lift up my hand on a lateral and move my shoulder forward, it feels painful and tight. I've tried rest and stretches, but the pain is still there after a month.

MoonSoul

Community Answer

I recommend seeing a doctor, especially since the pain has persisted for a month. It is possible you have torn or pulled a muscle or ligament. Some light stretches and light exercise may help, along with ice and/or heat, but stop the stretches or exercises if it makes the pain worse (unless your doctor tells you to continue).

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