Unlock Ultimate Relief: 4 Nightly Stretches to Soothe Stiff Shoulders After 60

If you often find your shoulders in knots, these evening stretches might just be your solution.

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Have you ever wrapped up your day feeling like Atlas, burdened under the world’s weight? Stress, a slouchy posture, and a lack of movement are major culprits in causing shoulder tension. These factors lead to muscle tightness around your neck and shoulders, leaving you feeling rigid and uneasy. A massage can offer some respite, but frequenting a massage parlor isn’t always light on the wallet if shoulder stiffness is a recurring issue.

In search of a more practical strategy, we consulted with specialists who suggest a series of four stretches to incorporate into your nightly routine. This practice promises to ease stiffness more swiftly than a pricey massage.

“Stretching realistically enhances muscle and connective tissue flexibility and joint mobility to a degree, which may reduce stiffness, tension, and discomfort. It can assist with actions like reaching overhead, dressing, or carrying out daily tasks,” clarifies Rasika Bhide, DPT, MS, OCS, a Board-Certified Orthopedic Clinical Specialist and Licensed Physical Therapist in NJ, NY, and TX. “Although stretching can’t resolve joint immobility stemming from arthritis, significant joint wear, or structural issues, it can improve the comfort and mobility of tissues around the shoulder. The aim is to maximize current mobility and minimize needless tension.”

Wall Pectoral Stretch

“This opens the front of the chest and reduces tightness in the pectoral muscles that can often result in rounded shoulders and limited shoulder movement,” Bhide tells us.

1. Begin standing beside a wall with your right side facing the surface.
2. Plant your right palm and forearm against the wall with your elbow around shoulder level.
3. Gradually turn your chest and torso away from the wall until you feel a gentle stretch across the right side of your chest.
4. Hold for the prescribed time before returning to the start position.
5. Repeat on the other side.

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Upper Trapezius Stretch

“The upper trapezius becomes overactive or tight from prolonged sitting, forward-head stance and age-related postural change. Gentle stretching can reduce tension in the neck and top of the shoulder,” Bhide says.

1. Begin by sitting or standing tall with your arms at your sides.
2. Maintain a tall chest and gently roll your shoulder blades down.
3. Slowly tilt your head to the left, bringing your left ear toward your left shoulder.
4. Hold for the prescribed amount of time.
5. Release.
6. Repeat on the other side.

Supine Shoulder Flexion

“If your shoulders are stiff, stop when you start to feel pain and do less motion. Don’t push through pain,” Dr. Owen Campbell, PT, Physical Therapist and Owner of Simplify Motion, a PT clinic in Phoenix, Arizona, instructs.

1. Begin by lying flat on your back.
2. Grab a stick, cane, or umbrella.
3. Starting with the stick at your waist, reach it overhead, keeping your arms straight the entire time.
4. Lower.

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Open Book

“This is a good stretch for stiffness in your thoracic spine, which is a big reason for many people’s stiff shoulders,” explains Dr. Campbell.

1. Begin by lying on your side.
2. Bring your knees up close to a fetal position.
3. Reach your arms out in front of you, one hand on top of the other, keeping your elbows straight.
4. Take your top arm and lead it over to the other side of the bed as if you are looking behind you.
5. Return to the start position.
6. Repeat on the other side.