3 Stretches to Get Rid of Shoulder Pain

Whether it’s sleeping on your shoulders, spending hours at your computer, or looking down at your phone in less than perfect posture, shoulders tend to get tight and out of alignment if you do any of these too often. Your shoulder(s) being out of alignment can cause not only shoulder pain, but neck and upper back pain as well. I suspect we all know how uncomfortable that can be. . . .

After some good self-massage try these 3 shoulder stretches to get you out of pain and start the healing.

Each of these stretches should be done in a doorway. In a split stance position. Your lead foot should be slightly through the doorway, while your back foot should be slightly behind the doorway.

Hold each stretch for 7-10 slow breaths.

For this stretch, your hands should be reaching out and up towards the top of the door way. Your posture should look similar to the letter “Y”. Your hands will be resting on the door frame.

For this stretch you’ll want to bring your arms down so that your elbows form a 90 degree angle. Both your forearms and hands should be supported on the frame of the doorway.

For this stretch you’ll want to move your hands down the door frame so that they are at about a 45 degree angle.

Most of us could afford to do each of these stretches daily. Some of us could afford to do them a few times a day. Start with once a day and see how they work for you. Please be sure to do a bit of self-massage (rolling) before hand. That way you’ll be able to maximize the benefits.

The 5 Most Important Stretches If You Spend Your Day Sitting

Fix Your Shoulder Pain

Intro to Rotator Cuff using a band

Here’s a quick understanding of the importance of training rotator cuff movements.

Pull/Rotate -- Rotator Cuff Movement

Spend long enough sitting, hunched over a desk and you’ll need movements like these to re-align you’re should and get rid of shoulder discomfort.

For All The Parts That Hurt, Here's The Solution

Since May of this year, I've been sharing with you various stretches and exercises to help you get out of pain and stay that way.  From the questions and emails I've been receiving it seems as though a reminder of the blogs would be really helpful.  As I promised early on in my blog post, I am committed to providing reliable, useful, practical information that will assist you in getting out of pain and staying that way.

If your having Shouler Pain:

Try these stretches and exercises to get rid of pain and stay that way:

Shoulder Stretches Group 1

Shoulder Stretches Group 2

Shoulder Exercises Group 1

Shoulder Exercises Group 2

Having Wrist Pain, don't forget these tried and true movements:

Painful Wrists Stretches and Exercises

Lower Back Pain, remember these stretches for the hip and lower back:

Back Pain Stretches Group 1

Back Pain Stretches Group 2

Back Pain Stretches Group 3

Knee Pain have you limping around? Try these:

Knee Pain Exercises

So there you go. The body part where you're experiencing pain listed just above the stretches and exercises. It doesn't get much easier than that.

With this well outlined group of stretches and exercises you should have no problem getting out of pain and staying that way.  But I feel I have to remind you, you have to do them consistently if you want them to work. Doing these movements once in a while will not get you results. Make the commitment, get out of pain and go do what you already enjoy doing . . . . better!

Have a great Labor Day Weekend.

Get Rid Of Shoulder Pain -- Your Final 5

Sometimes I think people believe things have to be very complicated and exotic in order to get results. 

That's not true. 

Things just have to be consistent and effective.  When it comes to your body, all you need are simple movements that are consistently done - namely stretching and strengthening. 

As I shared with you last week, stretching is just part of keeping yourself pain free.  Stretching will relieve the immediate pain and start you on the road to recovery, but equally important are the strengthening exercises you do to create and maintain proper alignment and keep you out of pain!

As this is the last in my series on shoulder pain, I've included a worksheet of 5 very important exercises that you can print and take with you. That way you'll be sure that you're doing the exercises correctly and taking one more step to getting yourself out of pain and staying that way.

At this point, between all of the stretches I've shared with you, in addition to the exercises, you have enough information to get your shoulders pain free and keep them that way.  If you need a little extra help, please don't hesitate to contact me.

Here's your free worksheet. 5 more Shoulder_Rehab_Movements_(blog_208-20-2010).pdf to get and keep you PAIN FREE.

As always, please let me know how they worked for you.