Wednesday, December 6, 2023

Best Exercises to Relieve Shoulder Pain

Neck release

Shoulder pain can be caused by a variety of conditions. Shoulder pain or tightness is common, affecting 18 to 26 percent of adults. Luckily, you can take steps to relieve discomfort in your shoulders. Here are some of the best exercises to relieve shoulder pain you need to know.

Best Exercises to Relieve Shoulder Pain

1. Across-the-chest stretch

exercises to relieve shoulder pain: Across-the-chest stretch


This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. When doing this exercise, lower your arm if you feel any pain in your shoulder.

How to do it:

  • Bring your right arm across your chest.
  • Place it in the crease of your left elbow or use your left hand to support your arm.
  • Hold this position for up to 1 minute.
  • Repeat on the opposite side.
  • Do each side 3–5 times.

2. Child’s Pose

exercises to relieve shoulder pain: Child's Pose


While this classic yoga pose might look simple, it’s actually one of the best shoulder openers and also helps lengthen the spine and brings more awareness to your core.

How to do it:

  • On a yoga mat, come to a tabletop position with your hands shoulder-distance apart.
  • Bring your two big toes together and separate your knees hip-distance apart.
  • Press your hips back into your heels and straighten your arms, reaching your palms toward the top of the mat.
  • Feel free to use a yoga block under each hand to help you deepen the stretch.
  • Hold the pose for at least three breaths.

3. Swimmers

exercises to relieve shoulder pain: Swimmers


You’ll work your back, butt, and lower abs as much as your shoulders in this bodyweight exercise.

How to do it:

  • Lie face down on a yoga mat with your arms overhead straight out in front of you and your legs behind you.
  • Engaging your shoulders, back, glutes, and core, lift your right arm and left leg off the mat.
  • Lower them back down to the mat and then alternate between opposite hands and legs.
  • Remember to keep your neck and spine long, as well as your shoulders down to avoid putting pressure on your neck.

4. Neck release

Neck release


This exercise is a gentle way to loosen tension in your neck and shoulders.

How to do it:

  • Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
  • Gently tilt your head to the left to stretch your right shoulder.
  • Hold this position for up to 1 minute.
  • Repeat on the opposite side.
  • Do each side 3–5 times.

5. Chest expansion

Chest expansion


It helps promote flexibility and range of motion in your shoulders.

How to do it:

  • While standing, hold an exercise band, strap, or towel behind your back with both hands.
  • Broaden across your chest as your move your shoulder blades toward each other.
  • Lift your chin and look up toward the ceiling.
  • Hold for up to 30 seconds.
  • Repeat 3–5 times.

6. Side Planks

Side Planks


Your obliques, aka your love handles, will get as much attention in this shoulder-opening exercise. The key to nailing down this exercise is to keep your hips square and in a straight line as you twist your torso.

How to do it:

  • Lie on your right side on a yoga mat.
  • Stack your left leg on top of your right and lift your body off the mat by pressing your right forearm into the mat.
  • Reach your left hand to the ceiling, straightening your arm.
  • Keeping your legs and feet stacked and, squeezing your inner thighs, thread your left arm under your torso and then bring it back up to the ceiling. This is one rep.
  • Repeat on the other side.

7. Shoulder Circles


Shoulder Circles


This exercise helps improve your shoulders’ range of motion and prepares the joints for lifting heavy groceries and pulling doors open. It also makes a great dynamic stretch before a workout and throughout the day to ease muscle tension.

How to do it:

  • Raise your shoulders overhead, shoulder-distance apart, with your fingers facing up toward the ceiling.
  • Swing your arms forward and then rotate them back to your sides. This is one rep.

8. Downward Dog Pose

Downward Dog Pose


This inversion pose strengthens and stretches the muscles in your shoulders and back.

How to do it:

  • Start on your hands and knees. Press into your hands to lift your hips up toward the ceiling.
  • Maintain a slight bend in your knees as you press your weight evenly into your hands and feet.
  • Keeping your spine straight, bring your head toward your feet so that your shoulders are flexed overhead.
  • Hold this pose for up to 1 minute.