Effective Exercises And Stretches To Relieve The Shoulder Pain

Effective Exercises And Stretches To Relieve The Shoulder Pain

by Martin Kelvin

Effective Exercises And Stretches To Relieve The Shoulder Pain


The shoulder joint is said to be the most complex joint of the body. We ask a lot from our shoulders like lifting heavy things, having the strength and flexibility to reach, carry, press, and pull. All these activities require the shoulders to be actively involved. We perform a quite lot of routine activities that involve the shoulder movements. When you overdo any of these activities, it creates a pain in the shoulders. Moreover, you can have a pain even if any of the muscles is over-stretched or pulled.

There are various kinds of shoulder pains and each of them has specific and relevant causes. Treating a shoulder pain depends on the nature and behavior of the same. Normally, we all believe the shoulders as a single joint, but actually, it consists of several joints, which are combined with tendon and muscles to offer rotation and movement.

The shoulder joints are internally connected to the other body parts like neck, ribs, shoulder blade, clavicle, the thoracic area of the spine and humerus. When you leave your shoulder untreated, it may further affect any part of the body, mentioned here. Moreover, it can also become chronic, if it is left untreated. Therefore, it is very important to treat the shoulder pain to avoid any further unexpected ache in any of the interconnected parts of the body.


Common Causes Of Having A Shoulder Pain

There are various kinds of causes for a shoulder pain including arthritis, instability, impingement, and overuse. The other common causes are as below.


Rotator Cuff Tendonitis

The rotator cuff is basically, comprised of four muscles that help in the activities of supporting and moving the shoulder. The tendons are connected to the arm bone in an area under the shoulder blade. Rotator cuff tendonitis can become tensed under the bone described here. As a result, it causes inflammation and soreness.


Biceps Tendonitis

The biceps tendon is connected to your biceps muscle in the upper arm with the front of the shoulder. When this tendon becomes tensed due to the disturbance of the shoulder blade or the ligaments of the collarbone.



The fluid that is responsible for the body structures to glide smoothly over one another is known as the “bursa.” When this fluid gets tensed, it causes to have a shoulder bursitis. There is also a bursa between the humerus bone and the shoulder blade.


Frozen Shoulder

A frozen shoulder is a condition that occurs when the shoulder becomes painful and eventually loses its motion. This condition is also known as adhesive capsulitis which arises due to reasons such as lack of use, a worsened rheumatic disorder, reduction/ lack of the fluid responsible for the shoulder movement. These causes affect the shoulder joint’s movement adversely and gradually create a pain.


We saw the some of the most common causes of having a shoulder pain. All these reasons are responsible for restricting your shoulder movement.

There are several treatments for curing a shoulder pain. Shoulder pain causes such as rotator cuff injuries, if not treated can worsen the condition. Physical therapists are the best people to help you relieve your shoulder pain and treat the relevant injuries.

According to First Choice Medical Group Physical Therapy, “Physical therapy is a common and effective treatment for pain in the shoulder and shoulder rotator cuff pain. It’s also a non-invasive form of treatment.

However, if your pain does not subside and keeps on increasing, then you should not delay in showing up at a specialist. Let us take a look at some of the most common and simple exercises and stretches that you can perform to relieve the shoulder pain.


Effective Exercises And Stretches To Relieve The Shoulder Pain


Neck Release

You can perform this exercise in the following steps.

  • Sit up straight at your place or precisely on a chair.
  • Slowly try to bring your chin close to the chest until you feel the stretch in the back of your neck.
  • Try to lean your head to the left for stretching the right shoulder and lean to the right to stretch your left shoulder.
  • Hold the respective stretches on either side for up to one minute, and breathe deeply as you focus on relaxing.
  • Repeat this stretching 3-5 times.


Arm-across-Chest Stretch

Perform this stretch by following the steps as mentioned below.

  • Hold out your right hand in the front, keeping it close to your waist.
  • Stretch your left hand behind your elbow and pull your right arm to the left, across the chest.
  • In the case, if you feel a pain in your shoulder, then lower your arm until it subsides.
  • Hold this stretch for 30-60 seconds and then, relax.
  • Repeat the stretch exercise 3-5 times.
  • The goal is to help you pull your right arm across the chest without feeling any pain.


Chest Expansion

Follow the steps below to perform this stretching exercise.


  • Take an exercise band, rope, strap or any firm cloth behind your back and hold it with both the hands.
  • When you hold the rope, try to draw your shoulder blades toward each other and gently lift your chin toward the ceiling.
  • While doing this stretch, breathe deeply for 10-15 seconds and release.
  • Repeat this stretching exercise for 3-5 times.


The 90, 90 Shoulder Stretch

Perform this stretch by following the mentioned steps as below.

  • Stand at the entrance of your room, holding your arms up, making a 90-degree angle of your elbow and arms to your body at the shoulder.
  • Place your hands on each side of the door frame.
  • Put one foot forward as you stand up straight, placing your neck in an alignment with your spine.
  • Lean forward as you support yourself against the door frame.
  • Hold this stretch for 20-30 seconds.
  • Repeat it 2-3 times.


Seated Twist

Perform this stretch by following the steps mentioned below.

  • Sit in a straight position in a chair, putting your knees together.
  • Twist your torso to the right side, putting your left hand on the exterior of your right thigh.
  • Relax your shoulders while you look towards your right, and gently push your right thigh.
  • While performing this stretch, breathe deeply for 10 to 15 seconds and release.
  • Repeat the stretch likewise with your left side.
  • Repeat this stretch on either side 3-5 times.


Shoulder pain can be relieved with the simple, yet effective stretching exercises. However, if the pain persists, do not delay to pay a visit to a specialist.

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