The body likes to move so if you’ve been sitting still for a while, you may find that your shoulders get tight. These 3 Theraband shoulder stretches are easy to do and great for tight shoulders. Link them all together or just do the one you feel gives the best stretch. Please stop if they cause you any pain and don’t keep pushing through it.

We’re using a red theraband (medium strength) and it’s 1.5m long.

Watch the video or read more below:


Here are the 3 Theraband Shoulder Stretches for Tight Shoulders:


Exercise 1: Front of Shoulder Stretch

3 Theraband Shoulder Stretches for Tight Shoulders: Front of Shoulder Stretch. This is how it should be done.

Hold the band about shoulder-width apart, bring the arms up and behind you. Look for a stretch at the front of the shoulders and then ease off.


  • Holding the band with your hands closer together = increased stretch

  • Holding the band with your hands further apart = decreased stretch

  • You can spend a little bit of time with your arms behind the back and just do 5 or 6 repetitions working within that range where you’re feeling that stretch sensation

Try the variations above to see what’s comfortable for you.

Exercise 2: Shoulder Rotation Stretch

3 Theraband Shoulder Stretches for Tight Shoulders: Shoulder Rotation Stretch. This is how it should be done.

Loop the theraband around the back of your body, bend your elbows keeping them close to the side of the body, and hold either end of the band. Move your hands out to the side and then straighten your elbows, stretching the arms away from the body. Breathe out as you straighten these arms and then breathe in as you return.

Repeat 5-6 times.

Exercise 3: Hand Behind the Back Strech

3 Theraband Shoulder Stretches for Tight Shoulders: Hand Behind the Back Strech. This is how it should be done.

Hold the band with your right hand and bring the arm up so the band falls behind the body. Bend your elbow and hold onto the other end of the band with your left hand. Straighten your right elbow which will bring the left hand further up the back and then ease off. Remember to only go as far as is comfortable before easing off.

Repeat 5 or 6 times. Repeat on the other side.


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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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