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9 best stretches to relieve tight shoulders

Learn about tight shoulders, from causes to treatments, with stretches recommended by physical therapists to ease shoulder tension.

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Woman-stretching-arms-above-shoulders-at-office

Last Updated: May 7, 2025

Woman-stretching-arms-above-shoulders-at-office

Table of Contents

Find relief from arm pain, shoulder pain, pinched nerves, & more.

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1. Hand behind back stretch

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2. Cross arm stretch

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3. Assisted shoulder rotation

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4. Forward table slide

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5. Open book

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6. Doorway stretch

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7. Standing child’s pose

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8. Cat cow

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9. Standing sleeper stretch

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Table of Contents

9 stretches loosen tight shoulder muscles

1. Hand behind back stretch

2. Cross arm stretch

3. Assisted shoulder rotation

4. Forward table slide

6. Doorway stretch

7. Standing child’s pose

9. Standing sleeper stretch

Personalizing your shoulder exercises

Benefits of shoulder exercises

What causes tight shoulders?

How to prevent tight shoulders

PT tip: Change how you sit

How Hinge Health can help you

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