5 Exercises & Stretches To Help Open Up Your Shoulders

You can easily do all of these beneficial stretches and exercises at home—all you need is a yoga mat and a Pilates ball. Now, it's time to show those shoulders a bit of love.

How to: Start by kneeling on your mat. Hinge at your hips and bend forward slightly. Keeping your core tight and torso still, extend your arms out in front of your body. With control, circle them to the sides of your body, then behind you—like you're swimming. That's one rep. Complete 3 sets of 5 reps.

How to: Start by kneeling on your mat, with your hands at your sides. Hinge at your hips, and bring your butt down toward your heels. At the same time, extend your arms upward and in front of your body. Reverse the movement, bringing your arms slightly behind you as you thrust your hips forward slightly. That's one rep. Complete 3 sets of 5 reps.

How to: Start in a reverse tabletop position, with your palms down and fingertips facing your feet. Place a Pilates ball in between your knees. With control, slowly lower your butt until it nearly touches the ground. Reverse the movement and return to start, pressing your chest upward and stretching your shoulders at the end. That's one rep. Complete 3 sets of 5 reps.

How to: Start by sitting on the ground, with your legs extended in front of you on the mat. Place a Pilates ball about 1 foot behind your torso, and place both palms on top, fingertips facing away from you. With control, slowly lower down, pressing the ball a few inches backward. Return to start. That's one rep. Complete 3 sets of 5 reps.

How to: Place a Pilates ball underneath your upper back—the bottom of the ball should be approximately at your bra line. Lie backward, draping your upper body over the ball, arms extended, palms facing upward. Stay in this position for 30 seconds to a minute.