These Distraction Stretches Will Improve Your Shoulders

Описание: These Will Make Your Shoulders Feel Better

One of the reasons people love these banded techniques so much is because they’re insanely effective—you literally feel your range of motion improving in real time.

And when it comes to the shoulders, adding a band can seriously unlock that next level.

The two drills below have been game-changers for me—especially back when I was dealing with brutal shoulder pain and constant pinching.

Even if you’re super stiff, these will give you noticeable results in minutes.

Step 1: Lateral Distraction

This is your starting point. Super basic, super effective.

If your shoulders are in rough shape, this is where I’d begin. It’s gentle, it works, and you’ll feel a difference fast. The best part? You can scale the intensity up over time.

Like I mentioned, once you’re comfortable, you can level it up by adding a kettlebell or introducing a bit of controlled swinging.

The simplest version is keeping your arm straight out in front. But as you improve, try puffing the chest out and bringing your hand behind your back—slightly tougher, but still very doable.

Try holding this for a few minutes and test your range again—you’ll see a change.

Step 2: Top-Side Banded Trap/Scap Depression

This one’s more aggressive—but it’s powerful.

If you’re missing overhead range or feel like your traps are constantly jacked up, this is your move.

The band creates serious tension, pulls the scap down and back, and helps unglue those stiff tissues up top that are likely holding you back.

Spend 1–2 minutes here, add some gentle arm movement, and you’ll feel brand new.

I do both of these regularly, and if you’re stiff, I promise: you’re gonna feel mint after.