Stop Doing This Stretch If You Have Shoulder Pain
Learn why the common “arm-across-chest” stretch can make shoulder pain worse, and what to do instead to improve posture, open the chest, and support healthier shoulder movement.
The Stretch That Often Makes Shoulder Pain Worse
If you have shoulder pain, there’s a good chance you’ve been told to do the classic stretch where you pull your arm across your body. It feels like you’re “loosening” something, so it seems helpful. But in many cases, this stretch can actually reinforce the exact posture and shoulder mechanics that create pain in the first place.
The problem is not that stretching is bad. The problem is stretching the wrong tissues when your shoulders already sit forward and your upper back muscles are already struggling to do their job.
Why the Arm-Across Stretch Can Backfire
When you pull your arm across your body, you mainly lengthen the muscles on the back side of the shoulder and upper back. For many people with shoulder pain, those muscles are already overstretched from rounded posture and forward shoulders.
Here’s what that can lead to:
Less ability to keep the shoulder blade stable and positioned “back and down”
More rounded posture over time
More difficulty lifting the arm overhead comfortably
A higher chance of pinching or irritation in the shoulder when reaching overhead
In other words, you may feel a temporary stretch sensation, but you could be making long-term shoulder mechanics worse.
What Most People Actually Need Instead
For many shoulder pain patterns, the priority is usually the opposite:
Stretch the chest and front-of-shoulder tissues that pull the shoulders forward
Strengthen the muscles between the shoulder blades that support better posture and shoulder stability
When the front side opens up and the upper back learns to hold the shoulder blades in a stronger position, overhead movement tends to feel smoother and more comfortable.
The Better Stretch: The Doorway Chest Opener
A simple doorway stretch is one of the most effective ways to open the chest and shoulders while encouraging better shoulder blade positioning.
How to do it:
Choose a doorway in your home.
Raise your arms so your elbows are in line with your shoulders or slightly higher.
Point your thumbs backward.
Step one foot forward and one foot back for balance.
Gently lean your body forward into the doorway until you feel a stretch across the chest and the front of the shoulders.
While holding the stretch, lightly squeeze your shoulder blades back and together to support better positioning.
Hold for about 60 seconds at least once a day. If your shoulders are consistently tight or your posture is very rounded, doing this a couple times a day can help even more.
Key Form Notes That Make This Work Better
Small adjustments matter here. These cues help the stretch target the right areas:
Keep the shoulders relaxed, not shrugged
Think “open chest” rather than forcing the arms back aggressively
Use a gentle shoulder blade squeeze to reinforce stability, not tension
Breathe slowly and let the body relax into the position
You should feel a clear stretch across the chest and front shoulder area. If you feel sharp pain, reduce the intensity and make the stretch smaller.
Conclusion
If shoulder pain has been sticking around, it may not be because you need more stretching in general. It may be because you’ve been stretching the wrong area and reinforcing a posture that your shoulders are already struggling to escape. Swap the arm-across-body stretch for a doorway chest opener, practice it consistently, and focus on restoring a balance between chest flexibility and upper back strength. Over time, that combination can make your shoulders feel lighter, your posture feel taller, and overhead movement feel far more comfortable.