Building Bolder Shoulders

Preventative and rehabilitative moves for shoulder health

April 2025

by Vanessa LaFaso Stolarski, Contributing Columnist

The complex joints of our shoulders form the framework for daily functioning, whether we are active or not. Daily movements can sometimes cause more pain or discomfort than exercise or work-related injuries; movements such as reaching for a cabinet item, driving or even doing household tasks.

Since the shoulder joint is a ball-and-socket structure, our shoulders move in multiple planes, making them very prone to injury. As such, shoulder stretching can offer numerous benefits by increasing the range of motion, allowing the shoulder to move more freely, and reducing the risk of strains or tears. Regular stretching also improves blood flow, promoting faster recovery after workouts or injuries.

Shoulder impingements are a typical result of poor posture, especially from sitting at a desk all day or hunching over your laptop. Shoulders roll forward in these positions, and when repeatedly like this, the surrounding tissue shortens, causing tightness at the front of the joint. Additionally, the rotator cuff — a group of muscles in the back of the shoulders that stabilize the joint — can lose rigidity from being overextended for long periods.

If you have an active job that requires frequent reaching, carrying or lifting, shoulder stretches performed before and after your shift can help prevent injury or mitigate its worsening effects. Even a few minutes of stretching each day can significantly improve shoulder health. The key is consistency and proper technique. Start with gentle stretches, like the ones below, and gradually increase intensity as you adapt.

CROSS-BODY STRETCH

• Sit or stand upright
• Raise your arm across your chest
• Use the opposite arm to gently press or hug the arm closer to your body
• Hold for 15-30 seconds, then switch arms

OVERHEAD TRICEP STRETCH

• Sit or stand upright
• Raise your arm overhead
• Bend your elbow, letting your hand hang behind your head
• Use your opposite hand to gently push your elbow down
• Hold for 15-30 seconds, then switch arms

CLASPED HAND STRETCH

• Stand upright
• Reach both arms around your back
• Clasp hands and rotate both so palms are facing out
• Lean chest slightly forward
• Hold for 15-30 seconds

SCAPULA STRETCH

• Sit or stand upright
• Tilt your right ear to your right shoulder so you feel the left side of your neck stretching
• Relax your left arm and let it dangle at your side
• Place your right hand on your left forehead temple
• Gently pull your head to your shoulder like you are lengthening your neck
• Hold for 15-30 seconds

Remember that stretching should never cause pain. Avoid forcing your muscle tissue to extend or contract past the point of your personal flexibility. Inhale as you begin to perform the stretch and exhale at the point of tension. If this is new to you, take each stretch slowly. If you experience discomfort, ease off the stretch or consult a physical therapist or fitness professional for guidance. With patience and persistence, you will likely notice improvements in your flexibility, muscle tension and range of motion.

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Vanessa LaFaso Stolarski is a certified nutrition counselor, weightlifting coach, life coach and stress-management specialist.

All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.