Top Stretches for Shoulder Pain

August 22, 2019

If your shoulders hurt, you know how distracting it can be. If you work in a physical job, it can be debilitating, and you spend a lot of time wondering if you’re making it worse.

Even if you work in an office, shoulder pain can make it hard to focus. Whether it’s a sharp pain or a dull ache, there’s something you can do to make it better. There are simple stretches that can reduce your pain and help you stay mobile.

Here are the top stretches for aching shoulders.

 

Upper Trapezius Stretch

The upper trapezius is the top of your back and your neck. To stretch this muscle, either sit or stand in an erect, tall posture. Then, place one hand on your lower back and the other on the far side of your head.

From there, pull your head to the side, keeping your gaze forward. You’ll feel a stretch in your neck. Hold this for 30 seconds and then repeat on the opposite side.

This stretch helps your neck stay limber, which is vital to avoid shoulder pain whether you’re active or spend most of your time at a desk.

 

Thoracic Rotation Stretch

The next area to stretch are the muscles that run from your neck to your abdomen, or along the thoracic spine. Start on all fours, with your hands under your shoulders and your knees under your hips.

Then, put your left hand gently on the back of your head and point your left elbow to the side. Rotate your head and left shoulder gently until your left elbow will points toward the floor. 

Then, rotate the other way until your left elbow is pointing at the ceiling. Hold for a few seconds. Repeat the movement for 30 seconds, and then switch sides.

The rotation can keep your shoulders loose and reduce shoulder pain.

 

Cross Body Shoulder Stretch

This stretch is familiar to many people because it’s included in many exercise warmups.

All you have to do is extend one arm across the front of your body at chest level. Use the other hand to press gently on your arm between your elbow and shoulder to deepen the stretch. 

Hold for 30 seconds and then repeat on the opposite side.

 

Reverse Shoulder Stretch

This stretch is very important for those who work at a computer or are otherwise hunched forward frequently and struggle with shoulder pain.

Start with your arms straight and your hands behind your rear end. Interlace your fingers together behind you. Keeping your back straight, lift your arms up until you feel a stretch in your pecs. Hold for at least 30 seconds.

As you repeat this stretch over time, you’ll find that you’re able to lift your arms higher and higher. This is good – it means the front of your shoulders are in good shape!

 

Try These Stretches for Shoulder Pain 

If you have problems with shoulder pain, these stretches will help. However, they may not be all you need, especially if you’ve struggled for a long time. To get relief, you’ll want to visit Restoration Health.

Our chiropractors can help you understand the underlying causes of your pain, adjust your spine to maximize healing, and encourage better habits. If you’re ready to be free of pain, contact us for an appointment today! 

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