Shoulder mobility is vital, and incorporating shoulder stretches for pain can significantly improve it. Shoulder pain is common in different age groups, such as office workers, athletes, and people frequently engaging in physical exercises. Right stretching, however, can help relieve these pains and improve shoulder motion. Nevertheless, a warm-up is essential before moving on and should be done correctly to enhance flexibility and improve muscle circulation.
Let’s now move to this blog, which will present you with 10 effective stretches intended for shoulder pain.
10 Must-Try Stretches For Shoulder Pain And Greater Mobility
The Cross-Body Shoulder Stretch
This exercise is excellent for relieving muscle stiffness and improving flexibility. To do it, sit or stand straight and draw one arm through your body at the chest level. Use your other hand to gently push it towards your chest. Hold this for 20-30 seconds before switching arms.
Overhead Shoulder Stretch
This stretch helps lengthen shoulder muscles, hence increasing their flexibility. Stand or sit in a vertical position with a straight back. Raise an arm above your head and fold it forcefully at the elbow, enabling the hand to move towards your opposite scapula. Use the other hand against the raised elbow, which will also increase the stretch of this pose. Hold for 20 to 30 seconds, then do it on the other side.
Chest Expansion Stretch
The chest expansion stretch effectively counters poor posture and tight chest muscles. Stand with your feet shoulder-width apart. Then, lift your hands behind your back as high as possible, pressing your shoulder blades and pulling your chest forward. Maintain this position for around 20-30 seconds, then alternate between sets.
Doorway Stretch
The doorway stretch is excellent for simultaneously stretching the chest and shoulders. To perform it, stand facing your door and put your forearms on either side at shoulder height. Let yourself fall forward until you feel a stretch in your upper back and shoulders. Once you feel it, hold the position for about 20 to 30 seconds, just long enough to notice how much better your posture feels when done consistently.
Child’s Pose
This yoga pose relaxes the shoulders and releases pressure in the upper back. Start by kneeling with your buttocks resting on your feet, arms stretched out ahead, and your forehead resting upon the ground. Focus on your breath and let your shoulders drop. Try to maintain this position for 30 to 60 seconds and perform a few sets.
Thread the Needle Stretch
This yoga-inspired stretch targets the shoulders and upper back. To perform it, you need to first step one arm through under you down towards your side body. Let the shoulder go gently onto the floor, holding the head up to prevent sagging. Keep still for about 20 or 30 seconds, then change to the other side. Do as many as possible to see results.
Sleeper Stretch
This exercise increases shoulder flexibility, especially internal rotation. Those who need assistance with their shoulder mobility can try lying down on one side with the affected shoulder below them while their arm remains at a 90-degree angle. Lay on the side with a painful shoulder under your torso, bending your arm at 90 degrees. Bring the opposite forearm towards the floor using the other hand. Hold it still for 20-30 sec, then swap sides. Through this action, one can notice increased motion and reduced pain.
Source: Freepik
Triceps Stretch
Triceps stretch is another best stretch that engages your shoulders. Do it by raising one arm above your head and bending it to point down toward the opposite shoulder blade. Use the other one against the raised elbow to further increase the stretch of this pose. Hold the position for about 20 – 30 seconds before repeating the same procedure. Moreover, it is essential to remember that this pose helps relieve some tension and brings about flexibility only when done consistently.
Shoulder Circles
Shoulder circles offer an easy but effective way to warm up and improve shoulder mobility. You can stand or sit straight with your arms on the sides. Once you are all set, make small arm-sized circles and increase the count as they become more extensive. Carry out 10-15 circles in one direction before changing the direction. This exercise is valuable, especially for improving blood circulation and stretching joints.
Wall Angels
Wall angels are the most effective exercises for improving shoulder mobility and posture while alleviating shoulder and back muscle discomfort. Start by standing against a wall with the legs shoulder-length apart and elbows folded. Gradually raise your arms, clinging to the walls, and then lower them until you return to your original stance. This action should be done 10 to 15 times to strengthen and mobilize the joints.
Source: Freepik
Summing Up
Including these 10 shoulder exercises in your regimen helps to reduce pain and increase mobility. It also improves the overall health of our shoulders, allowing us to be more flexible and lower our chance of injury. So, before each exercise session, you should warm up to prepare your muscles and joints for stretching. Cool-down workouts must also be included to promote faster muscle recovery and avoid stiffness. Start doing them today and say goodbye to shoulder problems that persist.
References
- Top 10 stretches for shoulder tightness by Lana Burgess (2024)
- Top 10 Exercises to Relieve Shoulder Pain and Tightness by Emily Cronkleton (2023)
