If you’re looking for an effective way to loosen up your shoulders and improve your range of motion, I’ve got just the thing for you: the Around the World Shoulder Stretch. Trust me, once you try it, you’ll understand why I call it that. This exercise uses a resistance band to guide you through stretches that target different parts of your shoulder, making you feel more flexible and relaxed. Let’s dive into how it works and how you can make it part of your routine.

What You’ll Need

To get started, grab a medium to thicker resistance band. Ideally, you’ll want to anchor it at or above head level. If you’ve got a rack at home or the gym, that’s perfect. No rack? No problem. You can use a stair post if you’ve got a staircase handy or even a sturdy door handle—opt for a lighter band if you go that route. I’ll show you how to adapt it later.

The Five-Step Stretch Sequence

This routine takes you through five distinct stretches, each held for 30 seconds. You’ll do the full sequence twice, and the resistance band will help deepen each stretch while providing gentle traction for your shoulder. Here’s how it goes:

  1. Lat Stretch: Feed your arms through the band and grab it about halfway up. Take a small step back to create tension. You’ll feel the stretch open up your lats as the band pulls your arm away from your body. Hold this for 30 seconds—it’s a great way to start releasing tension.
  2. Full Flexion Stretch: Next, grab the band a bit higher and dip your torso down. This shifts the pull upward, lifting your arm into full shoulder flexion. Your arm stays up while your body bends forward, creating a deep stretch through the shoulder. Ease into it and hold for another 30 seconds.
  3. Across-the-Body Stretch: Now, move the band across your body to target the back of your shoulder. This one’s all about that posterior stretch—perfect for undoing the hunch we get from sitting too long. Hold here for 30 seconds, feeling your range of motion gently expand.
  4. Overhead Tricep Stretch: Bring the band overhead and lean forward. This position stretches your tricep while keeping your shoulder engaged. Spend 30 seconds here, letting the band guide your arm into a comfortable stretch.
  5. Pec Opener: Finally, open your shoulder out to the side to stretch your pec. The band pulls your arm outward, giving your chest and front shoulder a nice release. Hold for 30 seconds, and you’ve completed the circuit!

Repeat these five moves one more time, holding each for 30 seconds. Your shoulders will thank you by the end.

Making It Work at Home

Don’t have a rack or anything overhead? You can totally MacGyver this with a door handle. Loop a thinner band around each side of the handle and follow the same sequence. Just a heads-up: go easy on the pulling—you don’t want to accidentally yank the handle off! With a lighter band and a gentler approach, you’ll still get that traction and stretch. I’ve done it this way myself, stepping closer to the band and grabbing it tight to ease into each position.

Why It’s Worth It

The Around the World Shoulder Stretch is a simple, equipment-light way to keep your shoulders happy. Whether you’re recovering from a workout, loosening up after a long day, or just trying to stay mobile, this routine hits all the right spots. Plus, it’s adaptable—use what you’ve got, and you’re good to go.

Give it a try, and let me know how it feels. It’s called “around the world” for a reason—you’ll feel like your shoulders have taken a little global tour by the time you’re done!