7 exercices et étirements pour soulager la douleur et la raideur de l’épaule, selon les experts

20 octobre 2026

1

Étirage postérieur de l’épaule

Étirage postérieur de l’épaule

Nicole Glor
  1. Stand up straight with shoulders relaxed.
  2. Stretch right arm across chest and grasp it with left arm, right below elbow joint; hug arm to chest.
  3. Hold for several breaths, then return to starting position and repeat with opposite arm.
2

Étirement penché au-dessus de la tête

Étirement penché au-dessus de la tête

shoulder mobility exercises bent overhead stretch
Nicole Glor
  1. Stand up straight facing a wall or sturdy chair. Stand about an arm’s length away.
  2. Hinge at hips and grab onto the wall or chair back, knees slightly bent, until arms are straight and back is about parallel with the ground.
  3. Hold for several breaths.

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3

Étirement latéral

Étirement latéral

shoulder mobility exercises side stretch
Nicole Glor
  1. Stand up straight with feet slightly wider than hip-width apart. Squat and turn toes slightly out to each side.
  2. Reach left arm overhead and to the side until you feel a stretch on left side.
  3. Hold for several breaths, then return to starting position and repeat on opposite side.

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4

Étirement penché de l’épaule et de la poitrine

Étirement penché de l’épaule et de la poitrine

shoulder mobility exercises - Bent Over Front Shoulder and Chest Stretch
Nicole Glor
  1. Stand up straight. Interlace fingers behind back.
  2. Hinge at hips and bend over, keeping hands clasped and arms straight behind you.
  3. Hold for several breaths.
5

Élévation triple

Élévation triple

best shoulder mobility exercises triple lift
Nicole Glor
  1. Stand up straight and hold two light dumbbells, one in each hand, arms at sides.
  2. Pull arms up until dumbbells are at about shoulder level, elbows pointed out to each side.
  3. Straighten arms straight out in front of you, then immediately extend them to each side to make a T shape.
  4. Return to starting position. That’s one rep. Do 10 reps.

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6

Élévation arrière

Élévation arrière

shoulder mobility exercises
Nicole Glor
  1. Stand up straight with feet about hip-width apart. Grasp light dumbbells in each hand.
  2. Bend knees slightly and hinge at hips. Bring dumbbells together in front of chest.
  3. Now, extend arms straight out to each side, like you’re making a T shape.
  4. Return to starting position. That’s one rep. Do 10 reps.

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7

Presse d’épaules au-dessus de la tête

Presse d’épaules au-dessus de la tête

best shoulder mobility exercises
Nicole Glor
  1. Stand up straight with feet about hip-width apart. Hold dumbbells in each hand at about ear level.
  2. Bend elbows to 90 degrees and press the weights up overhead. Slowly lower with control and return to starting position.
  3. That’s one rep. Do 10 reps.

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Noé Valmont

Je m’intéresse aux produits que nous utilisons chaque jour, à leur composition et à leur impact réel sur la santé et l’environnement. Mon travail consiste à analyser ces éléments et à les rendre compréhensibles, sans détour. Je privilégie une approche simple et concrète : expliquer clairement, comparer efficacement et proposer des alternatives accessibles.

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