Shoulder & Chest Stretches: 6-Move Routine
A gentle 6-move shoulder & chest stretches routine you can do at home with no equipment. Hold each stretch, breathe slowly and never force it into pain. Great after a workout, after sitting all day, or before bed.
| Level | Beginner |
| Equipment | None (bodyweight) |
| Time | About 5 minutes |
| Muscles | Chest, Shoulders |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Arm Circles | 30 sec |
| 2. Elbows Back | 30 sec |
| 3. Elbow Circles | 30 sec |
| 4. Shoulder Raise | 30 sec |
| 5. Upward Stretch | 30 sec |
| 6. Side Wrist Pull | 30 sec / side |
See each exercise
How to do this routine
- Hold each stretch for 30 seconds (each side where shown) and breathe slowly.
- Go to mild tension only — a stretch should never feel sharp.
- Do it 3–7 days a week; 2 rounds if you have time.
Exercise notes
1. Arm Circles
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position. Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
2. Elbows Back
Stand up straight. Place both hands on your lower back, fingers pointing downward and elbows out.
3. Elbow Circles
Sit or stand with your feet slightly apart. Place your hands on your shoulders with your elbows at shoulder level and pointing out.
4. Shoulder Raise
Relax your arms to your sides and raise your shoulders up toward your ears, then back down.
5. Upward Stretch
Extend both hands straight above your head, palms touching. Slowly push your hands up and back, keeping your back straight.
6. Side Wrist Pull
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm. Slowly straighten, pull, and lift it up to shoulder height, as pictured. Feel this stretch originate in your back, not your shoulders, and don't pull too hard on the shoulders joint. Switch sides.
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Gear for this workout
Exercise matGrip and comfort for floor work, core and stretching.Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.