Your shoulders are one of the most important and complex joints in your body. They allow for a wide range of movements and are involved in many daily activities. However, poor shoulder flexibility can lead to discomfort, pain, and even injury.

Therefore, it is important to maintain good shoulder flexibility with regular exercises. Here are 30 exercises to improve your shoulder flexibility:.

1. Shoulder Rotations

Stand with your arms by your side and slowly rotate your shoulders backward in a circular motion. Repeat this for 10-15 times and then rotate forward 10-15 times.

2. Arm Circles

Stand with your arms straight out from your sides and slowly make small circles with your arms. Gradually increase the size of the circles. Repeat this for 10-15 times and then reverse direction.

3. Shoulder Stretch with a Resistance Band

Hold a resistance band with both hands, palms facing down, and lift your arms with palms facing forward. Slowly pull the band behind your head while keeping your elbows straight. Repeat this for 10-15 times.

4. Wall Angel

Stand with your back flat against a wall and your feet roughly 6 inches from it. Slowly bring your arms up so that they are parallel to the floor, and then slowly raise them over your head.

Hold this position for a few seconds before slowly lowering your arms back down.

5. Shoulder Stretch with a Towel

Hold a towel with both hands behind your back and gently pull the towel upward while keeping your arms straight. Hold this position for a few seconds before releasing. Repeat this for 10-15 times.

6. Shoulder Shrug

Stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your shoulders up towards your ears and hold for a few seconds before lowering them back down.

7. Chest Stretch with a Foam Roller

Lie down on your back with a foam roller under your shoulder blades. Interlace your fingers behind your head and gently arch your upper back over the foam roller.

Hold this position for a few seconds before rolling the foam roller slightly higher up your back and repeating.

8. Seated Forward Fold with Shoulder Stretch

Sit on the floor with your legs straight out in front of you and your arms extended overhead. Slowly reach forward toward your toes while keeping your arms overhead.

Hold this position for a few seconds before reaching your arms out to the sides and behind you, keeping your fingers interlaced. Hold this position for a few seconds before releasing.

9. Child’s Pose with Shoulder Stretch

Kneel down on the floor with your big toes touching and your knees spread apart. Extend your arms forward and rest your forehead on the floor. Gently walk your hands over to the right side, feeling a stretch in your left shoulder.

Hold this position for a few seconds before repeating on the left side.

10. Pectoral Stretch with a Wall

Stand facing a wall and place your right hand on the wall at shoulder height. Keeping your arm straight, rotate your body away from the wall to feel a stretch in your chest and shoulder. Hold this position for a few seconds before switching sides.

11. Reverse Plank Pose

Sit on the floor with your legs extended out in front of you and your hands behind your hips, fingers pointed toward your feet. Lift your hips and torso off the ground, pressing your feet and hands into the ground.

Hold this position for a few seconds before releasing.

12. Extended Puppy Pose

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Walk your hands forward as you lower your chest and forehead toward the ground, feeling a stretch in your shoulders.

Hold this position for a few seconds before releasing.

13. Arm Behind the Back Stretch

Reach your right arm behind your back and grasp your right elbow with your left hand. Gently pull your right arm towards your left shoulder to feel a stretch in your right shoulder. Hold this stretch for a few seconds before switching sides.

14. Doorway Stretch

Stand in a doorway and place your hands on either side of the frame. Lean forward into the doorway to feel a stretch in your shoulders. Hold this stretch for a few seconds before releasing.

15. Dolphin Pose

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Lower your forearms to the ground and lift your hips up and back, feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.

16. Sphinx Pose

Lie on your stomach with your forearms on the ground, elbows under your shoulders. Gently lift your chest off the ground and feel a stretch in your shoulders. Hold this pose for a few seconds before releasing.

17. Upward-Facing Dog Pose

Lie on your stomach with your palms on the ground next to your ribs. Press into your palms and lift your chest and thighs off the ground, feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.

18. Thread the Needle Pose

Start on your hands and knees with your wrists under your shoulders and your knees under your hips. Thread your right arm underneath your left arm and reach your right shoulder down towards the ground, feeling a stretch in your right shoulder.

Hold this pose for a few seconds before switching sides.

19. Camel Pose

Kneel on the floor with your knees hip-width apart and your hands on your lower back. Begin to arch your back and reach your hands towards your heels, feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.

20. Full Wheel Pose

Lie on your back with your hands and feet on the ground. Press into your hands and feet to lift your hips off the ground, arching your back and feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.

21. Fish Pose

Lie on your back with your arms extended overhead. Lift your chest and head off the ground and reach your hands towards your toes, feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.

22. Supported Shoulderstand

Lie on your back with your arms at your sides and lift your legs up towards the ceiling. Place your hands on your lower back for support and lift your hips off the ground, feeling a stretch in your shoulders.

Hold this pose for a few seconds before releasing.

23. Shoulder Stretch with a Tennis Ball

Place a tennis ball between your shoulder and a wall. Lean into the wall and roll the ball around to release tension in your shoulder. Repeat this on the other shoulder.

24. Shoulder Stretch with a Lacrosse Ball

Lie on your back with a lacrosse ball under your left shoulder blade. Roll around on the ball to release tension in your shoulder. Repeat this on the other shoulder.

25. Standing Forward Bend with Shoulder Stretch

Stand with your feet hip-width apart and fold forward, reaching your hands towards the ground. Place your left hand on your right elbow and gently pull your right arm across your chest to feel a stretch in your right shoulder.

Hold this pose for a few seconds before switching sides.

26. Half Pigeon Pose

Lie on your stomach with your right knee bent and your right foot on the ground. Slide your left leg back and fold forward over your right leg, feeling a stretch in your shoulders. Hold this pose for a few seconds before switching sides.

27. Eagle Pose

Stand with your feet hip-width apart and raise your left foot off the ground. Cross your left thigh over your right thigh and bend your knees, wrapping your left foot around your right calf.

Bring your arms forward and cross your right arm over your left arm, bending your elbows. Hold this pose for a few seconds before switching sides.

28. Side Lunge with Shoulder Stretch

Stand with your feet wider than hip-width apart and lunge to the right side, bending your right knee and keeping your left leg straight. Place your left hand on your right knee and reach your right arm overhead, feeling a stretch in your right shoulder.

Hold this pose for a few seconds before switching sides.

29. Triangle Pose

Stand with your feet wider than hip-width apart and turn your right foot out to the side. Reach your right hand towards your right foot and place your left hand on your left hip, feeling a stretch in your shoulders.

Hold this pose for a few seconds before switching sides.

30. Reclining Bound Angle Pose

Lie on your back with the soles of your feet together and your knees bent. Gently press your knees towards the ground and reach your arms overhead, feeling a stretch in your shoulders. Hold this pose for a few seconds before releasing.