The 6 Main Shoulder Pain Exercises

 Shoulder pain or tightness is common, affecting 18 to 26 percent of adults. Luckily, you can take steps to relieve discomfort in your shoulders.




Read on to learn how to do the simple shoulder exercises for shoulder pain relief. These lengthening and strengthening exercises will also improve flexibility, increase your range of motion, and bring greater comfort and ease to your movements.




Upper Trapezius Stretch


Start standing or sitting tall, and place one hand on your lower back, the other hand on the opposite side of your head.


Pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.


Hold for at least 30 seconds and then repeat on the other side.


Stretches the upper trapezius (neck).




Quadruped Thoracic Rotation Stretch


Start on all fours, with your hands stacked under your shoulders and your knees stacked under your hips. Engage your core and maintain a flat back.


Place your left hand on the back of your head, so that your elbow points out to the left side. Rest the hand lightly—don't put pressure on your head or neck. This is starting position.


Slowly rotate your head and shoulder toward your right hand on the floor.

Then, reverse the motion and rotate to the left and up so your elbow points toward the ceiling. Hold for a few seconds.


Return to starting position. Continue this movement for 30 seconds, and then repeat on the other side.


Stretches the thoracic spine (the part of the spine that runs from the base of the neck to the abdomen).





Child's Pose


Kneel on your mat with your knees wider than hip-width apart and your feet together behind you.


Sit back on your heels (as best as you can) and fold forward, resting your belly on your thighs. Extend your arms out in front of you and rest your forehead on the floor. You'll feel this stretch in your shoulders and back, in addition to your hips and glutes.


Gently press your chest and shoulders toward the ground to deepen the stretch.

Hold for at least 30 seconds.


Stretches the trapezius (neck), latissimus dorsi (back), and muscles of the shoulder including the infraspinatus, teres major, and teres minor.






Handcuff Drill


Lie face down.


Place both hands palms down on the back of your head. Your elbows should be pointed out to the sides. This is starting position.


Extend your arms in the shape of the letter “Y."


Reach your arms as wide as you can and circle them down to the sides of your body with palms down. As soon as you can no longer keep your palms down, flip your hands over to palms up and bring your hands to the center of your lower back.


Circle your arms back in the reverse direction to return to starting position position. Do 10 reps.


Stretches the muscles of the scapula, including rhomboids, serratus anterior, and trapezius.







Thread the Needle


Start on all fours with your hands under your shoulders and hips over your knees.


Reach your right arm underneath and across your body with your palm facing up.


Bend your left elbow as you gently lean into your right side; you should feel a stretch in the back of your right shoulder.


Hold for a few seconds then return to the starting position and repeat.


Stretches the shoulder girdle muscles, including the trapezius, levator scapulae, and rhomboids, and the pectoralis minor (chest).





Elbow-Out Rotator Stretch


Start standing or sitting tall. Place your left hand on the middle of your back, palm and elbow pointing out.


Reach across the front of your body with your right hand and grab onto your left bicep or elbow.


Gently pull forward.


Hold for at least 30 seconds and then repeat on the other side.


Stretches the shoulder muscles, including the supraspinatus, infraspinatus, and teres minor.

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