Los 9 mejores estiramientos para aliviar los hombros tensos

Key takeaways:

1. Tight shoulders are common, but simple changes in your daily routine can help relieve tension.

2. Movement (not rest) is the most effective way to ease shoulder tightness and improve comfort over time.

3. Targeted stretches and strengthening exercises can improve shoulder flexibility and reduce tightness (see videos below).

Hinge Health offers virtual physical therapy and more to help you manage shoulder pain. Learn more.

If you've ever had shoulder pain, you know how frustrating it can be. Simple tasks like washing your hair, unloading the dishwasher, or waving to a neighbor can suddenly feel difficult — or even send a sharp jolt of pain through your shoulder. One common cause? Muscle tightness.

“The shoulder is a fascinating joint,” says Steven Goostree, PT, DPT, a physical therapist at Hinge Health. “It has a wide range of motion, but it also needs the right balance of mobility and stability. When that balance is off — whether from prolonged sitting, stress, repetitive movements, or muscle imbalances — certain muscles can become overworked and tense while others weaken. This can lead to stiffness, discomfort, and restricted movement.”

The best way to address shoulder tightness is through movement. Stretching and strengthening exercises help restore mobility, improve muscle balance, and ease tension so your shoulders can move more freely. Here, Hinge Health physical therapists share expert-backed tips and exercises to help loosen tight shoulders, so you can move more comfortably and get back to the activities you enjoy.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

9 stretches loosen tight shoulder muscles 

Shoulder tightness can make everyday movements feel stiff and uncomfortable, but regular stretching can help improve mobility and ease tension. These exercises recommended by Hinge Health physical therapists are designed to loosen tight shoulder muscles, increase flexibility, and support better movement.

“Taking just a few minutes once or twice a day for these stretches can make a big difference,” says Dr. Goostree. “Think of them as movement snacks — small but effective ways to keep your shoulders feeling good.”

This stretches out the front of your shoulder to improve your range of motion so you can perform everyday activities, such as reaching, more easily.  

How to do it: 

• Start with one hand near your low back and the other hand holding one end of a towel behind your head.

• Grasp the other end of the towel at your low back so that the towel stretches between your hands.

• Move the hand near your head up toward the ceiling. Your other hand will be pulled up along your spine to provide a stretch.

• Focus on keeping your lower arm relaxed as you hold this stretch.

This movement gently stretches your rear deltoid and upper back muscles, which can become stiff from daily activities or prolonged postures. Improving flexibility and mobility in these areas can reduce tension and make overhead and reaching movements feel more comfortable.

How to do it: 

• Fold your arms across your stomach with one hand holding your opposite elbow from the bottom. 

• Push that elbow with your hand up and across your body toward your opposite shoulder. 

• Focus on relaxing your stretching arm as you hold this position. 

• Relax your arms back to the starting position.

This gentle stretch helps release muscle tension and keep your shoulders moving more freely. Doing it regularly can improve flexibility and ease stiffness without straining your muscles or joints. It’s a great option if your shoulders feel tight from things like sitting for long periods, stress, or daily activities.

How to do it: 

• Start with your arm bent to 90 degrees with your elbow at your side. 

• Hold a stick between both hands while keeping your elbow in the starting position. 

• Keep your elbow at your side while pushing the stick with your other arm to move your hand out to the side. 

• Use the strength of your pushing arm to support the range of movement. 

• Focus on breathing into the stretch as you hold this position. 

• Use the stick to move your arms back to the starting position.

“This is a great move because it stretches out your whole shoulder,” says Dr. Goostree. It helps improve shoulder movement by increasing flexibility and reducing tension. 

How to do it: 

• Sit with your forearm and hand resting on top of a table and let your elbow hang just off the edge.

• Place a towel under your forearm. 

• Keeping your elbow as straight as possible, slowly slide your arm forward and across the table by bringing your chest toward the floor. 

• Focus on relaxing your shoulder muscles as you hold this position. 

• Bring your chest back upright to slide your arm back to the starting position.

This stretch not only improves shoulder mobility but also opens up your chest and increases flexibility through your upper and mid-back. “Stiffness in your mid-back, in particular, can sometimes contribute to shoulder tightness,” says Dr. Goostree.

How to do it: 

• On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms should be straight out and resting on the floor in front of your chest. Your legs should be stacked together with your knees bent up toward your chest.

• Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate. 

• Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.

• Return your top arm and upper body back to the starting position. 

• Repeat on the other side.

This stretch helps open up your chest and shoulders, especially if you spend a lot of time sitting or working at a computer. It helps relieve tension in the front of your shoulders and promotes more comfortable, natural movement.

How to do it: 

• Stand in a doorway with your elbows bent and each forearm resting on one side of the doorframe. Your elbows should be at about chest height. 

• Step one foot through the doorway to move your hips and chest forward while your forearms stay in place. 

• Focus on creating length through your chest and arms. 

• Move your hips and chest back to relax out of the stretch.

This stretch provides a deep release for your shoulders and upper back while also helping to lengthen your spine. It’s a great way to ease tension from prolonged sitting or repetitive movements.

How to do it: 

• Stand with your hands resting on a sturdy surface, like a countertop or table.

• Take a few steps back as you lower your chest to the floor, hinging at your hips.

• Keep your arms straight with your head between your arms.

• Return to standing.

A simple but effective movement, cat cow helps release tightness in your shoulders, upper back, and spine by encouraging gentle movement and flexibility. It’s especially useful if your shoulders feel stiff from stress. 

How to do it: 

• Start on your hands and knees. Your hands should be positioned under your shoulders and your knees in line with your hips. 

• Slowly round your entire back toward the ceiling while drawing your chin to your chest. 

• Return to the starting position. 

• Look up to the ceiling as you arch your back toward the floor. 

• Return to the starting position.

Get more information on how to do cat cow.

This stretch targets your shoulder’s internal rotation, which can help improve flexibility and reduce stiffness — especially if you experience tightness from repetitive overhead movements or side sleeping.

How to do it: 

• Lean your target side shoulder and upper arm against a wall with your elbow bent and resting on the wall at about shoulder height. 

• Your forearm should be parallel to the floor. 

• Wrap your opposite hand around your target wrist and gently press your hand and forearm down toward the floor.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Personalizing your shoulder exercises 

Note: Some of these moves may feel challenging if you’re dealing with a shoulder pain flare. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you. 

Benefits of shoulder exercises

When shoulder pain or tightness strikes, it might be tempting to reach for an over-the-counter pain reliever and push through your day. But research suggests that movement — not medication — is the key to long-term relief. A 2020 review in the Journal of Orthopedic & Sports Physical Therapy found that targeted shoulder exercises play a crucial role in reducing tightness and supporting shoulder health.

“Shoulder exercises help lengthen muscle fibers, improve range of motion, and ease pain, making it easier to move comfortably throughout your day,” says Dr. Goostree. 

Here’s how shoulder exercises can benefit you:

• Strengthen shoulder muscles to support joint stability

• Improve flexibility and restore range of motion

• Reduce muscle soreness and stiffness

• Keep muscles supple and resilient

• Lower the risk of muscle and joint discomfort

What causes tight shoulders?

Shoulder tightness can stem from a variety of factors, from everyday habits to underlying conditions. Here are some common culprits. 

• Injury or surgery. “Getting a shoulder injury from something like falling on an outstretched hand causes your body to naturally tighten up to protect the area,” explains Dr. Goostree. Shoulder stiffness can also develop after surgery, including neck or back procedures. 

• Osteoarthritis. Changes in shoulder cartilage can lead to pain and stiffness, making overhead movements more difficult for some people.

• Prolonged sitting. “Any sustained posture can cause stiffness,” says Dr. Goostree. Sitting at a computer for long hours often leads to tight shoulders, especially if you’re not changing positions or taking breaks.

• Stress. Ever notice your shoulders creeping toward your ears on a hectic day? Stress can cause muscle tension, especially in your shoulders and neck, leading to prolonged tightness.

• Overuse. Jumping into a new sport or intense workout too quickly can leave your shoulders sore. “I see patients who skip overhead sports like tennis or volleyball all winter, then start a summer league and develop shoulder pain,” says Dr. Goostree. Gradually increasing activity helps prevent strain. 

How to prevent tight shoulders

Movement is the most effective way to prevent and relieve tight shoulders, but small adjustments to your daily routine can also help. These simple strategies can complement shoulder exercises and stretches to keep discomfort at bay. 

• Apply heat. Warmth helps loosen shoulder tissues before movement. Try a warm shower, bath, or moist heating pad for 10–15 minutes to reach deep muscles and tendons.

• Modify lifting techniques. Overhead or behind-the-back lifting can feel uncomfortable with tight shoulders. Temporarily adjust by keeping objects close to your body and using both hands. As your range of motion improves, ease back into your usual movements.

• Adjust workouts. Some pushing exercises (e.g., push-ups, bench presses, shoulder presses) may aggravate shoulder pain. Lighten weights, reduce reps, or swap exercises until your shoulder loosens up, then gradually return to your routine.

• Change your sleep position. Side sleeping can put pressure on tight shoulders. If this worsens your pain, try sleeping on your back or your non-painful side with a pillow under or behind your sore shoulder for extra support.

• Add lumbar support. Spending long hours sitting can contribute to shoulder tension. Using a lumbar support can make sitting more comfortable by reducing strain on your back and shoulders, helping you feel more relaxed throughout the day, explains Dr. Goostree. 

PT tip: Change how you sit 

Bringing awareness to how you sit, stand, and move throughout the day can make a big difference. “I often have people try a quick experiment,” says Dr. Goostree. “I ask them to slouch forward and raise their arm, then sit up tall and do the same. They’re usually surprised at how much higher their arm goes the second time. This helps them realize that adjusting their position throughout the day can make movement feel easier.”

How Hinge Health can help you 

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Athwal, G. S. & Wiater, J. M. (2021, March). Arthritis of the Shoulder. Ortho Info — American Academy of Orthopedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/arthritis-of-the-shoulder

2. Rotator Cuff and Shoulder Conditioning Program. (2022, June). Ortho Info — American Academy of Orthopedic Surgeons. Retrieved fromhttps://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/

3. Pieters, L., Lewis, J., Kuppens, K., Jochems, J., Bruijstens, T., Joossens, L., & Struyf, F. (2020). An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain. Journal of Orthopaedic & Sports Physical Therapy, 50(3), 131–141. doi:10.2519/jospt.2020.8498

4. Simons, S. M. & Roberts, M. (2021, April 15). Patient Education: Rotator Cuff Tendonitis and Tear (Beyond the Basics). UpToDate. Retrieved from https://www.uptodate.com/contents/rotator-cuff-tendinitis-and-tear-beyond-the-basics

5. Dixon, J. B., Kruse, D. & Simons, S. M. (2022, May 10). Shoulder Impingement (Beyond the Basics). UpToDate. Retrieved from https://www.uptodate.com/contents/shoulder-impingement-syndrome-beyond-the-basics#:~:text=The%20main%20shoulder%20impingement%20syndrome,lies%20on%20the%20affected%20shoulder.

6. Prestgaard, T. A. (2021, June 18). Frozen Shoulder (Beyond the Basics). UpToDate. Retrieved from https://www.uptodate.com/contents/frozen-shoulder-beyond-the-basics

7. Sarasua, S. M., Floyd, S., Bridges, W. C., & Pill, S. G. (2021). The epidemiology and etiology of adhesive capsulitis in the U.S. Medicare population. BMC Musculoskeletal Disorders, 22(1). doi:10.1186/s12891-021-04704-9