9 Effective And Easy Wall Stretches to Fix Tight Shoulders

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.

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