Also called ROM, these stretches help you get more movement out of your shoulder. They can be done with a towel, walking stick, or without any tools, and should be pain-free.‌ Dynamic stretches.

We want to drape it over the top of our shoulder. Now, with your other hand, you want to reach back and grab [the bottom of the dangling towel]." "With that bottom hand," he continued, "we're going to ...

5. Shoulder stretch with towel This position stretches your internal rotators, so it may have benefit if you participate in sports with a lot of overhead motions, like tennis or baseball ...

Place your palm on a wall at shoulder height and gently turn away, feeling a stretch in your chest and shoulders. Hold for 30 seconds on each side. Wall stretch for a deeper shoulder stretch.