If you’ve noticed that you’re having difficulty moving your shoulder or you have a nagging pain that won’t go away on its own, there is a good chance that you’re one of the 18% to 26% of individuals who suffer from shoulder pain in their lifetime. Shoulder pain and shoulder tightness is a very common sensation that a sizable portion of the population experiences, which is why it’s essential to incorporate a few stretches and strength-building exercises into your normal routine to make sure that you can alleviate and prevent future pain.
We rely on our shoulders to perform a lot of different maneuvers in our everyday life, especially when playing sports. Over time, stress and tension can build up in the muscles and supporting structures. These issues can be exacerbated when patients try to avoid this pain without proper treatment which can create muscular imbalances and prolong the painful sensation you experience.
At Results Physiotherapy, we help individuals decrease their shoulder pain by working to increase their range of motion, improve flexibility, and build shoulder strength with functional exercises and stretches. We’ve identified some helpful stretches and exercises you can do for your shoulder pain.
Before beginning any type of exercise or stretching routine, you should always consult with a qualified healthcare professional or licensed Physical Therapist who can help guide you on the proper way to perform these exercises and stretches. As you’re working to incorporate these stretches and exercises in your routine to alleviate your shoulder pain, you want to be mindful of gradually increasing the duration and frequency or intensity of each exercise in order to progressively challenge your system and continue making gains in strength and flexibility.
When performing each exercise or stretch, focus on getting your body used to the new movements and perform at a comfortable pace and intensity. Sometimes you may get a little pain here and there when trying something new, but as long as it is minor and goes away quickly, you will likely be ok. If not, stop the exercise and consult your qualified healthcare professional.
Seated Twists give you the opportunity to stretch your shoulders, neck, and back. To begin this exercise, you’ll want to find a comfortable chair you can sit in that will allow you to have your feet planted on the ground with your knees bent. From there, you’ll want to twist your upper body at a controlled and comfortable pace, then you will reach across your body, twist your chest and reach under your opposite though.
For example, if you’re twisting left, you’ll want to bring your right hand over to your left thigh. Hold this position for 30 seconds, return to the starting position, and do the same process on the opposite side. Repeat this exercise for each side 5 to 10 times.
Shoulder Rolls are a great exercise to help you loosen up some of the built-up tension that can creep in from the day’s stress. To begin this exercise, you’ll want to either be standing or sitting while looking forward. Then begin to roll your shoulders up, forward, and back down to the starting position in a rolling motion at a controlled pace.
You’ll want to perform a shoulder roll ten times and then you’ll want to reverse the direction of the roll. If you started the shoulder roll moving forward, roll your shoulders backward for the next ten repetitions. Shoulder rolls can be done throughout the day as frequently as you want because it can be done anywhere and is an easy activity to help you relieve stress throughout the day. You could even set yourself a daily goal of doing 20 every hour.
Chest Expansions help you stretch your chest and shoulders and can be done with the help of a variety of different accessories. To begin this stretch, you’ll want to be standing straight up with your feet firmly planted on the ground and looking ahead. Then, with an exercise band or towel that you have around the house, go ahead and hold the strap behind your back. While holding onto the strap, you’ll want to move your shoulder blades together while looking up toward the ceiling as if you were performing a shoulder shrug while still keeping a firm grasp on the strap.
Once you’ve reached the top of the shoulder shrug, hold the position for 30 seconds and then slowly ease back into the starting position. Repeat this stretch several times.
This exercise will help you stretch the front part of your shoulder and can be done with a yardstick around the house. To begin this exercise, you’ll want to find a yardstick and hold it behind your back with your hands opposite each other on the stick. From there, you’ll want to lightly pull the stick horizontally to one side to stretch your shoulder to a point where you don’t feel pain. Hold the position for thirty seconds, return to the starting position, and then repeat for the other shoulder and side.
If you’re looking to ease pain in the front of your shoulder, this stretch should help you do the trick. To begin, you’ll want to find a pole-like structure (i.e. broom, mop, or pole) as you did with the internal rotation stretch, and you’ll want to hold it in front of you with your hands under the stick, elbows bent, and tucked into your sides. From there, you’ll want to lightly push the stick horizontally towards the shoulder you are stretching, so that the hand is turning out and away from the body. Try and keep the elbow tucked into your side throughout to actively stretch your shoulder without feeling pain.
Hold the position for thirty seconds, return to the starting position, and then repeat for the other shoulder and side.
One of the great things about our shoulders is that they have the flexibility to perform a ton of different movements, which is why we rely on them so often throughout the day for all the different types of activities we engage in. Shoulder circles or pendulums are a great exercise to help you warm up those shoulder joints and improve blood flow and mobility for upcoming activities. To begin this exercise, you’ll want to find a chair or a firm structure or desk that you can use for support.
Bend over at the hips, place one hand on the structure for support and let your other arm hang down freely. Begin circling your arm clockwise for ten to twenty, and then repeat in a counter-clockwise direction. Once you’re done, repeat the same steps with the opposite side.
This wall stretch will help you alleviate those tight shoulder and upper back muscles which can knot up from time to time and prevent you from having a full range of motion. To begin this exercise, you’ll want to stand or sit up against a wall with your feet roughly shoulder-width apart in front of you. From there, lean against the wall with the back of your head also resting on the wall. Place your elbows and back of your arms against the wall, out at a 90-degree angle, and turn your hands up to the ceiling until they can get as close to the wall as possible.
At a controlled pace, begin raising your arms above your head and reach as high as you can without having to take your hands or arms off the wall without discomfort. Then once you’ve reached the top, begin to lower your arms to the starting position. Repeat this exercise several times. It’s a challenging exercise, and you might find that it takes several repetitions to get the hang of the mechanics.
If you’re a yogi, you’ll enjoy doing this stretch. The Downward Dog Pose will help you stretch the muscles in your back and shoulders. To begin this exercise, you’ll want to get on your hands and toes in the starting position you would use for a pushup. From there, you’ll want to push your hips towards the ceiling with a slight bend in your knees. Try to keep your spine straight and bring your head towards your feet between your shoulders as if you were trying to make a triangle.
Hold this position for 30 seconds to a minute, and then relax to the starting position again.
One of the biggest reasons that patients experience shoulder pain is due to muscular imbalances. Shoulder Shrugs are a great way of working to address those muscular imbalances and to alleviate tension that has built up with time. To begin this exercise, stand straight up and look forward with your arms by your side and your feet firmly planted on the ground.
From there, you’ll want to slowly raise your shoulders up towards your ears. Once you’ve raised your shoulders, hold this position for a few seconds and then lower your shoulders back down to the starting position. Repeat this exercise several times.
Stretching your arm across the chest can help you alleviate the tension that’s built up in the back of your shoulder. To begin this stretch, you’ll want to stand with your feet roughly shoulder-width apart and firmly planted on the ground in front of you. Stretch the arm of the shoulder that you’d like to stretch out in front of you and then slowly bring it across your body with the palm of your hand pointing at the floor.
Bend the opposite arm at the elbow and hook it underneath the arm you’re stretching to support it. From there, you’ll want to gently pull the arm you’re stretching across your body to stretch the back of the shoulder a bit more. Don’t stretch too hard or pull too far. Hold this position for 30 seconds and then repeat on the other side with opposite arms.
Standing Arm Swings can help you warm up those shoulder joints for the flexible movements ahead. To begin this exercise, you’ll want to stand with your feet shoulder-width apart firmly planted on the ground and looking straight ahead. Position your arms at your side with your palms facing towards your body.
At a moderate speed, raise your arms straight ahead towards the ceiling. Once you’ve gone as high as you can without raising your shoulders, begin to lower your arms back down to the starting position. Perform this exercise continuously for 30 seconds to one minute.
You don’t have to live with shoulder pain, which is why you should consider treating your shoulder pain with the experts at Results Physiotherapy! Our licensed Physical Therapists use hands-on manual physical therapy to help you alleviate shoulder pain, restore function, improve range of motion, and prevent future injuries.
Our experienced Physical Therapists will work with you to address the contributing factors of your shoulder pain to develop a unique treatment plan and long-term strategy that is built with your unique goals and needs in mind. Schedule an Appointment Today at one of our in-person clinics across the United States or with our Virtual Therapy option.
