5 Stretches to Help with Shoulder Pain

Whether you slept wrong or swung the golf club too hard, shoulder injuries can be painful. If you’re reading this, you probably have had shoulder pain at one point or another. Sometimes, those muscles can get tight and need to be stretched out to operate like they should, pain-free. Keep reading to find five stretches that could help you beat that shoulder pain. 

Do You Have Shoulder Pain?

When many people refer to the shoulder, they’re really talking about a few joints that combine with tendons and muscles to allow a wide range of motion in the arm. The American Academy of Orthopedic surgeons explains on OrthoInfo that mobility, however, has its price. We can experience increased problems with instability or impingement of the soft tissue or bony structure in the shoulder. Due to this, you feel pain. Some people might only feel pain when they’re moving the shoulder, like when they’re throwing the baseball around. However, sometimes, people unfortunately feel shoulder pain all of the time with no relief. OrthoInfo continues to explain that most shoulder problems can fit into one of four categories:

• Tendon inflammation (bursitis or tendinitis) or tendon tear
• Instability
• Arthritis
• Fracture (broken bone) 

Far less common reasons of shoulder pain can include infection, tumor, or nerve-related issues. 

5 Exercises for Shoulder Pain

Stretching out your shoulders can help relieve tightness and pain by reducing tension in that area. No matter what your shoulder pain is caused by, stretching could help you. Here are five stretches that could help you beat that stubborn shoulder pain. If at any point you feel pain, stop the stretch and consult with your doctor. 

1. Across the Chest

This is a stretch that can help loosen up your shoulder to increase motion and flexibility. To do this stretch, bring one arm across your chest and use the elbow crease of the opposite arm to hold it in place. Hold for 30 seconds, release, and then switch sides. Repeat three times on each side. 

2. Side-to-side Neck Stretch

Tightness in your neck can radiate down to your shoulders causing tightness and pain. Release neck tension by gently stretching your neck with a side-to-side exercise. To do this stretch, keep your gaze forward and slowly lower your left ear to your left shoulder. Hold this stretch for 10 seconds, then slowly center your head and do the same thing on the right side. Repeat this exercise for one minute. 

3. Clasped Hands Stretch 

To really open up your chest and shoulders, try this class behind the back clasped hands stretch. Starting with your arms by your sides, bring them behind you and interlace your fingers. Once your hands clasped together, gently raise up to feel a deep stretch. Hold for 30 seconds, release, then repeat for a total of three times.

4. Shoulder Rolls

This is a simple stretch that can be done sitting or standing when you feel your shoulders tightening back up. To do this stretch, simply place your arms by your sides. From here, lift your shoulders towards your ears, then move them back and pinching the shoulder blades together. Repeat this motion 10 times. Then, repeat it in a forward motion by bringing your shoulders up towards your ears and then forward. Repeat this 10 times. Do both sides a total of three times each. 

5. Down Dog

This fan-favorite yoga pose is a good way to feel a stretch all over your body if done correctly. From your shoulders to your calves, you will feel a good stretch in the down dog position. To do this stretch, get into a plank position on the floor. Tightening your core, pull your hips up to the ceiling and evenly distribute the weight between your hands and feet. Keep your back straight and gently push back to bring your head closer to your feet to deepen the stretch. Hold for 30 seconds, release, and then repeat three times. 

When Should I See a Doctor for Shoulder Pain?

If you have new or worsening pain, it’s always a good idea to see a doctor. Sometimes stretches won’t help your pain, and it’s important to have a medical professional examine you for the source of your pain. While some pain might respond to physical therapy methods, others might require surgery. Mayo Clinic explains you should seek medical attention if your shoulder pain is accompanied by:

• A joint that appears deformed
• Inability to use the joint or move it in any capacity
• Intense pain
• Sudden swelling
• Redness
• Tenderness and warmth near the joint 

Make an Appointment with Texas Spine + Sports Therapy 

Our team at Texas Spine + Sports Therapy is a complex team that works together to make sure you are provided with the utmost quality care possible. From orthopedic surgeons to chiropractors, from neurosurgeons to physical therapists, our team is skilled and can help whatever your pain is. Call us today to make an appointment: (512)-806-0015.