9 Effective And Easy Wall Stretches to Fix Tight Shoulders

If your shoulders are feeling tight, find a wall and take 10 minutes to stretch out those tense muscles.

Wall Chest Stretch | 30 sec per side

This stretch relieves tightness in the pecs and the subscapularis.

• Stand with your right shoulder about a foot away from a wall.
• Reach your right arm back behind you and place your hand on the wall so that it is in line with your shoulder.
• Take a step closer to the wall to feel a stretch through your right shoulder and chest.
• Then, slightly rotate your chest outward to feel the stretch intensify.
• Hold for 30 seconds, then switch sides.

Upside Down Cactus Stretch | 30 sec per side

This stretches the muscles around the shoulder joint.

• Stand with your right shoulder facing the wall.
• Bring your right arm in front of you and bend the elbow to a 90-degree angle.
• Then, lift your elbow up in line with your right shoulder with your fingertips pointing towards the floor.
• Step closer to the wall and place your entire right arm on the wall right behind you.
• Then, gently rotate your chest outward until you feel a stretch through the right shoulder.
• Hold for 30 seconds, then switch sides.

Overhead Shoulder Stretch | 30 sec per side

This stretch relieves tightness along the tops of your shoulders.

• Stand with your right shoulder about a foot away from the wall.
• Reach your right arm over your head and place your hand on the wall. Your arm should be straight.
• Gently lean into the wall with your right shoulder until you feel a stretch through the top of the shoulder.
• Hold for 30 seconds, then switch sides.

Overhead Triceps Stretch | 30 sec per side

This stretch lengthens the triceps and relieves tightness on the tops of your shoulders.

• Stand with your right shoulder facing the wall.
• Stretch your right arm up above your head, bend the elbow, and reach your hand down your upper back. Your forearm should rest behind your head.
• Step closer to the wall and place your right elbow on the wall.
• Slowly lean your right shoulder into the wall to feel a stretch up the triceps and shoulder.
• Hold for 30 seconds, then switch sides.

Wall Downdog | 30 sec

This stretch relieves tension in the shoulders, chest, and lats.

• Start standing a few feet away from the wall.
• Place your hands on the wall so that they are in line with your hips.
• Then, walk your feet back so they are underneath your hips and your body is in an L-shape.
• Continue pressing into your palms as you slowly lower your chest and belly towards the floor until you feel a stretch through the chest and shoulders.
• Hold for 30 seconds.

Double V | 30 sec per side

This stretch opens up the rear deltoid, infraspinatus, teres minor, and the rhomboids.

• Stand facing the wall. Cross your right arm over your left in front of you and place your fingertips on the wall.
• Crawl your hands out to the sides as far as you comfortably can.
• Work towards getting your elbows to touch the wall.
• Your upper arms should be lined up underneath your chest. Lean into the wall and feel the stretch through the back of your shoulders.
• Breathe deeply into the back of the body and hold for 30 seconds.
• Release, then switch sides by crossing the left arm over the right.

Lateral Reach | 30 sec per side

The stretch relieves tight shoulders and stretches the muscles between your ribs.

• Stand about three feet from the wall.
• Place your right hand on the wall at shoulder height and straighten the arm.
• Press into your right palm as you reach your left arm up and over your head.
• Reach the left fingertips towards the wall and press your hips to the left to get a side body stretch.
• Hold for 30 seconds, then switch sides.

Wall Prayer Stretch | 30 sec

This stretch opens up tight pecs, deltoids, lats, and the supraspinatus.

• Kneel in front of the wall and bring your palms together in a prayer pose.
• Place the pinky edges of your hands and your forearms on the wall. Your elbows should rest at about shoulder height.
• Hinge at the hips and lower your chest towards the floor. Scoot your knees back a few inches if you need to.
• Look down at the floor so the back of your neck is long.
• Hold for 30 seconds as you feel a stretch through your chest, shoulders, and triceps.

Sitting Pec Stretch | 30 sec

This stretch relieves tightness in the chest, shoulders, and forearms.

• Stand facing away from the wall.
• Reach your arms back behind you and place your hands on the wall.
• Depending on how tight your shoulders and chest are, you may need to place your hands out wider. Turn your fingertips to point upward or slightly outward.
• Press back into your palms, then bend into your knees and sit your hips down like you are going to sit into a chair.
• You should feel the stretch from your chest, up through your shoulders and biceps, and all the way down to your forearms.
• Hold for 30 seconds.