Shoulder pain can range from mild to debilitating and can disrupt your daily life. Before going through extreme treatments or taking medications, performing simple stretches daily might be all you need to lessen the pain. Below are 5 simple stretches to try at home for shoulder pain relief.
- Across the Chest Stretch
This stretch helps to increase range of motion in the shoulder joint.
- Begin by bringing your right arm across your chest.
- Place your arm in the bend of your left elbow or you can use your left hand for support.
- Hold this position for about 1 minute.
- Repeat on each side about 3-5 times.
- Upper Trapezius Stretch
This stretch helps gently relieve tight trap muscles to improve your overall well-being.
- Begin this by standing or sitting, and place one of your hands on one side of your head.
- While looking straight ahead, use your hand to gently pull your head toward your shoulder. You should feel a slight stretch in the neck on the opposite side.
- Hold this pose for 30 seconds and repeat on the other side. Alternate about 3-5 times.
- Child’s Pose
For this stretch, you can use a yoga mat or blanket to comfort and relieve any pressure.
- Kneel on your mat or blanket with knees spread hip-width apart and feet touching behind you.
- Gently sit back on your heels and fold forward, resting your stomach on your thighs.
- Slowly extend your arms out in front of you and rest your forehead on the floor. A slight stretch should be felt in your shoulders and back.
- Gently press your chest and shoulders toward the floor to slightly deepen the stretch.
- Hold this pose for about 30 seconds and repeat as many times as necessary.
- Handcuff Drill
For this stretch, use a yoga mat or blanket on the floor to perform as comfortably as possible.
- Begin by lying face down on the floor.
- Place both hands palm side down on the back of your head. Elbows should be pointed outwards.
- Extend your arms to make the letter “Y”.
- Reach your arms as wide as comfortably possible and circle them down the sides of your body, palms down.
- When you cannot keep your palms down, flip the hands over with palms up and bring them to the center of your lower back.
- Circle your arms back in the opposite direction to return to the beginning position.
- Repeat about 10 times.
- Shoulder Rolls
This exercise is one of the simplest to perform and can be done virtually anywhere.
- Begin by standing with feet spread hip-width apart.
- Have your arms down at your sides.
- Slowly breathe in and lift the shoulders up towards your ears.
- Move the shoulders back while squeezing the shoulder blades together.
- While exhaling, slowly drop the shoulders.
- Move your elbows forward. You should feel a slight stretch at the back of the shoulders.
- Repeat this about 10 times, then do them in the opposite direction.
If you would like more information on treating shoulder pain and you’re in the Houston area, call (832) 460-6468 for a free consultation.