Mobility, stiffness & range of motion
Dynamic vs Static Stretching for Shoulders: Which and When
4-minute read · Published June 6, 2025 · Updated June 6, 2025
Why this happens: two terms, two jobs
Dynamic stretching means moving. You swing, circle or glide the arm through a comfortable range. Static stretching means holding one position for a set time.
Shoulder stiffness can come from the joint capsule (the tissue wrapped around the joint), the muscles, the tendons or the shoulder blade. A stretch may address only one of these, so stiffness that does not change needs a check, not just more stretching. For the wider picture, see why shoulders get stiff as we age.
What the research says
- In a 2025 review of rotator cuff-related shoulder pain, mobilization and stretching improved function and pain over about two months [R03].
- Progressive, resisted exercise probably makes a modest difference this kind of pain. Gentle unloaded movement alone probably does not move the needle on pain [R01].
- A direct comparison of dynamic and static stretching for shoulders is not in the sources we reviewed. (Evidence varies. Ask your clinician.)
- If your shoulder is losing motion steadily, it may be frozen shoulder. Research does not support waiting that out [R19], and a clinician should assess it.
What you can do
- Start with gentle dynamic movement: slow arm circles in a small range, seated or standing.
- Try a hold only if it feels like a gentle pull. Seated, sit tall and let the arm settle into the stretch.
- Warm up with movement first, and save holds for afterwards.
- Stop and reassess if you feel sharp or pinching pain.
- Keep sessions short and regular.
Where ShoulderBack Pro fits, and where it doesn't
If you like the movement side of this, Around the World is the closest match among the trainer's 16 exercises: one large, unhurried circle in front of you, designed to work the serratus anterior and lower trapezius, with your other arm supplying the resistance. See it on the routines page.
It is a wellness tool, not a stretching device, and it cannot loosen a stiff joint capsule. If your shoulder is losing motion, get it checked first. The trainer is on the shop page.
When to see a professional
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
A doctor or physiotherapist is the right person to tell whether your stiffness is a stretching problem or a joint problem.
Try this movement
Around the World (serratus anterior, lower trapezius) →Frequently asked questions
Is dynamic stretching better than static stretching for shoulders?
The sources reviewed do not settle that. Movement through range is supported as part of rehab, so it is a sensible starting point for many people.
Should I stretch a stiff shoulder every day?
Gentle daily movement within comfort is a common suggestion. If the shoulder is losing motion steadily, or you cannot move it at all, see a clinician rather than pushing harder.
Is a stretch that hurts a good stretch?
No. A gentle pull is normal. Sharp or pinching pain means you should stop and reassess, and see a clinician if it persists.
Sources
- Frontiers in Bioengineering & Biotechnology (2025). Specific modes of exercise to improve rotator cuff-related shoulder pain: systematic review and meta-analysis. PROSPERO CRD42024550602. https://pmc.ncbi.nlm.nih.gov/articles/PMC12011739/
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Wong CK et al. (2017). Natural history of frozen shoulder: fact or fiction? A systematic review. Physiotherapy 103(1):40-47. https://pubmed.ncbi.nlm.nih.gov/27641499/
More in this topic
Essential guide: Why Do Shoulders Get Stiff as We Get Older? (And What Actually Helps)
Shoulder Mobility in Cold Weather: Why Winter Stiffens Joints and What to Do
Shoulder Mobility for Golfers: The Turn, the Backswing and the Finish
Gentle Range-of-Motion Exercises for Shoulders (Pendulums, Wipers and Beyond)