Shoulder pain can be troublesome, whether it comes sporadically or lingers for an extended period of time. It can be caused by a myriad of issues such as overworking your shoulder muscles, weakening of muscles due to aging, or tendonitis. Whatever the cause of your shoulder pain, there are a variety of effective stretches that can reduce pain and help create a healthier, stronger shoulder.
Physiotherapists generally recommend stretching to help build strength in the shoulder muscles and at the same time reduce pain. Stretching can help to move nutrients into the shoulders’ subacromial and infraspinatus muscles and reduce muscle spasms. Chronic pain in the shoulder can lead to bad posture, so stretching also helps to improve posture and build stronger, healthier shoulders.
How to Begin Stretching for Shoulder Pain
Before starting any new exercise routine, it is important to consult with your physician or a physical therapist in order to identify a stretching plan that is tailored to your needs. However, before beginning any exercise routine it is always wise to warm up with a brief walk or moderate activity for at least five minutes. Exercises should not cause pain or discomfort and should feel comfortable when doing them.
Stretches for Shoulder Pain
In this section we will cover some of the most popular stretches used for shoulder pain.
- Cross Arm Chest Stretch
This is an incredibly effective stretch for targeting the shoulder muscles, specifically the pectoralis major and the middle deltoid muscles. To do this stretch, begin by standing with feet shoulder width apart, and arms at chest height. Cross one arm over the other and press them together, while maintaining a gentle stretch in the chest and shoulder area. Hold the stretch for 10-20 seconds, and switch arms to complete the sequence.
- Shoulder Blade Squeeze
This stretch targets both the rhomboid and the trapezius muscles. To do this stretch, begin first by standing with feet shoulder width apart. Squeeze your shoulder blades together, pushing them towards each other as you inhale. Exhale as you release the squeeze. This stretch should be held for 10-20 seconds, and can be repeated for a cumulative stretching effect.
- Neck Roll
This stretch is an incredibly gentle and effective way to target the trapezius and neck muscles. Start by sitting, or standing with your feet shoulder width apart. Place one hand on your forehead and the other hand on the side of your head and move your head slowly in a circular motion, breathing deeply in and out with each circle. This should be done for 10-20 seconds, and then switch directions for 10-20 seconds in order to target all areas of the neck evenly.
- Shoulder Rolls
This simple but effective exercise is fantastic for targeting the muscles surrounding the shoulder and chest. To do this stretch, begin by standing with feet shoulder width apart. Inhale and roll your shoulders up, and then exhale and roll your shoulders down. This stretch should be done for 10-20 seconds, and can be repeated in a cumulative pattern in order to feel the full effects.
- Overhead Pull
This stretch is wonderful for targeting the muscles that attach to the shoulder blades, such as the trapezius and deltoid muscles. Begin by standing with feet shoulder width apart, and hold a light weight or resistance band in both hands. Stretch your arms above your head, and pull gently downwards. This can be done for 10 seconds, and the sensation should be gentle, not painful.
Stretching is an incredibly important aspect of shoulder pain relief, as it can be used to reduce pain, build strength, and improve posture. However, it is important to consult a physician or physiotherapist in order to design a stretching plan that is tailored to your specific needs. Stretching for shoulder pain should be gentle, not painful. The five stretches listed above are just a few of many effective stretches that are available to help alleviate shoulder pain.