Great Stretches for Shoulder Pain

All this working from home and sitting in front of screens is doing a number on our backs, necks, and shoulders. Just a few minutes of stretching multiple times a day can help alleviate pain and soreness. Here are some great stretches for shoulder pain you should be implementing into your daily routine.

 

Simple Neck Stretches

Stretching your neck helps alleviate tightness in the upper back and shoulder area.

  • Stand with your feet apart.
  • Keep your arms down by your sides and head forward.
  • Tilt your head to the right and touch your right ear to your right shoulder.
  • You will feel the stretch in the left side of the neck and shoulder. Hold for ten seconds.
  • Tilt your head to the left and touch your left ear to your left shoulder.
  • You will feel the stretch in the right side of the neck and shoulder. Hold for ten seconds.
  • Repeat three times on each side.

Pendulum Stretch

The pendulum stretch is a great way to gently increase movement in the shoulder and is safe for everyone.

  • Stand with your feet apart.
  • Lean forward and face your head towards the ground.
  • Place your right hand on a table or chair for support.
  • Let your left arm hang down naturally.
  • Swing your left arm gently in small circles for 30 seconds to 1 minute.
  • Change the direction of the motion to the opposite way.
  • Repeat this, using the other arm.

Cross Body Shoulder Stretch

This stretch is great for the back portion of the shoulder.

  • Stand with your feet apart.
  • Stretch your right arm out straight.
  • Bring your right arm across your body, so that the palm of your hand points down on the other side of the left leg.
  • Bend your left arm.
  • Hook your left forearm under your right arm, above your elbow.
  • Use your left forearm to pull your right arm further in and across the body, stretching the back of your right shoulder.
  • Hold for 20 seconds, then repeat on the other side.

 

Still experiencing shoulder pain? Come see the chiropractors at Posture Doc!