Stretches to Help With Shoulder Pain

According to a study by the NCBI, 18-26% of adults experience shoulder pain or stiffness. Stretching your shoulders and back can help relieve joint pain.

Your shoulders do a lot of work each day, whether you’re lifting, carrying, or pulling items. So it’s not surprising that this part of your body is prone to injury, stiffness, and pain. If you have experienced nagging shoulder pain or discomfort, the following stretches may provide you with some relief.

Elbow-Out Rotator Stretch
Also known as the across-the-chest stretch, this exercise increases the range of motion and flexibility in your shoulders and the surrounding muscles. Start by standing up straight and bringing your right arm across your chest. Gently pull your arm a bit further and hold this position for 30 seconds. Repeat this stretch with your left arm and do both sides three to five times.

Neck Release
Start by lowering your chin toward your chest as if you were nodding. Gently tilt your head to one side to stretch the opposite shoulder and hold this position for a minute. Repeat this stretch on the opposite side and do it on both sides three to five times. This exercise can help relieve tension in your neck and shoulders.

Child’s Pose
Kneel on a mat with your knees wider than your hips. Bring your feet together behind you and sit on your heels. Fold forward and rest your chest on your thighs. Stretch your arms forward and rest your head on the mat. Hold this position for 30 seconds. This stretches your shoulders, back, glutes, and hips.

Chest Stretch
Stand up while holding a towel or strap behind your back with both hands. Puff out your chest as you bring your shoulder blades together. Lift your chin and hold this position for 30 seconds. This stretch can help improve the range of motion and flexibility in your shoulders.

Quadruped Thoracic Rotation Exercise
Get down on all fours while keeping your back straight. Place your left hand on the back of your head. Then, rotate your head and shoulders toward the right and hold for a few seconds. Repeat the stretch while turning your head toward the raised arm and switch sides. This stretch can help loosen your thoracic spine.

If you have shoulder pain or discomfort that persists even after you stretch and perform other strengthening exercises, you should see a doctor. At 360 Orthopedics, we have a team of physicians and physical therapists who can suggest treatment options. To book an appointment at one of our three locations in Sarasota and Manatee Counties, call 941-951-2663 or contact us online.