Updated January 31, 2026 01:03PM
If you’re anything like me, your shoulders are where you tend to hold the most tension and tightness. So if you struggle with stiffness here, especially in the morning, I can relate. The following shoulder stretches focuses primarily on bringing relief to your upper body. They include a little twisting, a little side bending, also some back bending. It’s mostly yoga poses for mobility although it also challenges you to strengthen your upper body a little.
It also includes a few movements that aren’t necessarily yoga but are helpful shoulder exercises that I learned during physical therapy that are easily included in your practice. One is a simple breathing technique that, when you position your arms in a certain way, helps you feel an opening through the chest and shoulders.
These poses definitely help you most when you practice them consistently. So repeating them over time will definitely help you experience more fluidity and ease through your shoulders as well as through your chest and your upper back.
15-Minute Shoulder Stretches
For this class, you’ll need one prop—a yoga strap. If you don’t have one at home, a belt or even a long scarf would work instead. You want something fairly long, and Therabands also work amazingly. If you have blocks, you can keep one within reach if you like.
Reclined Breathing Technique
Begin lying down on your back with your legs straight or your knees bent and your feet on the mat. Reach your arms overhead with the backs of your hands against the mat. Notice if your lower back lifts off the mat. Release your lower back into the mat and try to keep the backs of your shoulders and hands pushing against the mat.
If your shoulders are really tight, like mine, you might already feel a stretch in your shoulders. You can make this a little more challenging by straightening your legs.
Inhale and exhale through your nose. When you inhale, try to fill your lower belly with breath. As you exhale, draw your rib cage down toward the mat. You’ll probably feel some kind of activation through your chest and upper back.
Take a few more rounds here at your own pace. Inhale into your nose and balloon up through your belly, then slowly exhale and let your chest deflate. You’re simply bringing awareness to your shoulders.
Reclined Twist
If your legs are straight, bend your knees. Shift your hips a couple inches to the right before letting both knees and thighs lower over to the left in a Reclined Spinal Twist. Bend your elbows approximately 90 degree angles in a cactus shape. Keep pushing your right shoulder blade into the mat. Stay here for a few breaths.
Come back to center and twist to the other side.
Shoulder Flossing
Bring your knees back to center and find your way to a cross-legged sitting position or kneeling. Grab your strap or belt. Reach your arms in front of you and hold it with both hands. Because my shoulders are quite tight, I’m using pretty much the entire length of my strap with my hands toward the ends. Keep your elbows straight and inhale as you reach your arms all the way up toward the ceiling and exhale slowly as you come back down to your starting position.
If you need to bend your elbows, it’s okay, they don’t need to be perfectly straight. But try to keep your rib cage neutral so you’re not flaring your lower chest forward each time you lift your arms.
Repeat this several times, moving with your breath. Inhale, lift back up. Exhale, lower really slowly. For me, the hardest part is always the exhale.
The final time you repeat this, you might want to pause in a stickier part of the stretch and hold there for a full breath. Then release and shrug your shoulders a few times.
Puppy Pose
Make your way onto your hands and knees. Keep your hips over your knees as you walk your hands forward. Try to bring your forehead to the mat or a block in Puppy Pose. This is the number one pose that helps me with my shoulder flexibility and mobility.
If your shoulders are tight, bend your elbows so your forearms are flat on the mat. If you’re working to intensify the pose, grab hold of the edges of the mat. You can also bring your chin to the mat, although this option is not appropriate for everyone, especially if you feel this in your neck.
Take about 5 breaths in whichever version of this pose you’ve chosen. Try to relax between your shoulder blades.
Broken Wing
Then slide onto your belly. Take your left arm straight out to the side with your forearm against the floor and find a 90-degree bend in your elbow. Keep your palm flat on the floor. Roll onto your left hip, left shoulder, and left ear, trying to keep your left shoulder down on the mat. Your right hand can either push into the floor to help your chest rotate a little more or you bring your right hand toward your lower back in a half bind. You can also step your right foot behind you to intensify the stretch.
You want to feel sensation in the left pectoral muscle along your chest and into your left shoulder, along the left bicep and upper arm, and for some people, maybe a little bit at the back of the shoulder as well. But it should never be painful. Make sure you’re not holding your breath.
Release the pose and come back through center, and repeat it on the other side. Try not to push too far. Less is more here.
Dolphin Pose
Come to your hands and knees, lower your forearms to the mat, tuck your toes, and lift your hips up and back into Dolphin Pose. This is like Downward-Facing Dog but on your forearms. It’s both a shoulder stretch and a shoulder strengthener.
You want your arms to stay a little closer than shoulder distance apart with your palms flat on the mat. Focus less on stretching the back of your legs and more on pressing your chest toward your thighs to activate the shoulders so bend your knees here if you like. Keep pushing your palms into the mat.
Downward-Facing Dog
Release your knees to the mat, come onto your hands, and lift your hips up and back into Downward-Facing Dog. See if you can find that same sensation of pressing your chest toward your thighs and not worrying so much about your hamstrings and calves..
Rag Doll
Walk forward to the front of the mat in Rag Doll or a Standing Forward Bend. Widen your feet toward the edges of the mat and bend your knees. Interlace your hands behind your lower back or grasp the strap in both hands. Lift your knuckles upward and try to relax your neck.
Bring a slight twist to the stretch by bringing your right shoulder to your right thigh and lifting your left shoulder. Then come back through center, switch the clasping of your hands so the other thumb is on top, and then twist toward the other side.
Come back through to center and release your arms. Maybe hold onto your elbows and sway a little side to side.
Eagle Arms
Come to take a seat, however you’d like to get there, and bend your elbows in front of you at a 90-degree angle. Wrap your right arm under your left in Eagle arms. Press your shoulders down, keep your elbows up, and move your hands away from you. Start to tuck your chin toward your chest and breathe here.
Lift your head, release your arms, and take a little cactus stretch to squeeze your shoulder blades toward each other before you do the same on the other side with your left arm under your right one. Let it go and roll your shoulders a few times or move however feels good here.
Sitting Still
Bring your hands together at your heart. Let’s close our practice by pausing here for a few breaths before beginning your day. Thank you so very much everyone for doing this yoga practice, specifically designed for your shoulders. I hope you feel a lot less tension in your upper body.
