Top 10 Exercises to Relieve Shoulder Pain and Tightness

Tips for these exercises

To relieve shoulder paindo these simple exercises 3 to 6 times per week. Start with a 10-minute routine and gradually increase the duration as you become stronger and more flexible.

While doing these exercisesfocus on relaxing and releasing any tension in your shoulders and anywhere else you feel tightness.

Stretch only to the degree that is comfortable on any given day. Don’t push yourself beyond your limitsand discontinue the exercises if you experience pain that goes beyond mild discomfort.

1. Across-the-chest stretch

This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Lower your arm if you feel pain in your shoulder.

1. Bring your right arm across your chest.
2. Place it in the crease of your left elbowor use your left hand to support your arm.
3. Hold this position for up to 1 minute.
4. Repeat on the opposite side.
5. Do each side 3–5 times.

To deepen the stretchlift your arm to shoulder height.

2. Neck release

This exercise is a gentle way to loosen tension in your neck and shoulders.

1. Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
2. Gently tilt your head to the left to stretch your right shoulder.
3. Hold this position for up to 1 minute.
4. Repeat on the opposite side.
5. Do each side 3–5 times.

To deepen this stretch:

1. Place 1 hand on your shoulder and 1 hand above your ear to gently guide the movement.
2. Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
3. Gently tilt your head to the left to stretch your right shoulder.
4. Hold this position for up to 1 minute.
5. Repeat on the opposite side.
6. Do each side 3–5 times.

3. Chest expansion

This exercise promotes flexibility and range of motion in your shoulders.

1. While standinghold an exercise bandstrapor towel behind your back with both hands.
2. Broaden across your chest as your move your shoulder blades toward each other.
3. Lift your chin and look up toward the ceiling.
4. Hold for up to 30 seconds.
5. Repeat 3–5 times.

To deepen the stretchplace your hands closer together along the towel or strap.

4. Eagle arms spinal rolls

This exercise stretches your shoulder muscles. If the arm position is uncomfortabledo this exercise by holding opposite shoulders.

1. While seatedextend your arms out to the sides.
2. Cross your elbows in front of your body with your right arm on top.
3. Bend your elbowsplacing the backs of your forearms and hands together.
4. Reach your right hand around to bring your palms together.
5. Hold this position for 15 seconds.
6. On an exhaleroll your spine as you draw your elbows in toward your chest.
7. On an inhaleopen your chest and lift your arms.
8. Continue this movement for 1 minute.
9. Repeat on the opposite side.

5. Seated twist

This exercise stretches your shoulders and neck. Keep your hips facing forward during this exercise. Allow the twist to start in your lower back.

1. Sit in a chair with your ankles directly under your knees.
2. Twist your upper body to the rightbringing the back of your left hand to your thigh.
3. Place your right hand down wherever it’s comfortable.
4. Hold this position for up to 30 seconds.
5. Repeat on the left side.
6. Do each side 3–5 times.

6. Shoulder circles

This exercise is good for warming up your shoulder joints and increasing flexibility.

1. Stand with your left hand on the back of a chair.
2. Allow your right hand to hang down.
3. Circle your right hand 5 times in each direction.
4. Repeat on the opposite side.
5. Do this 2–3 times per day.

7. Doorway shoulder stretch

This stretch opens your chest and strengthens your shoulders.

1. Stand in a doorway with your elbows and arms forming a 90-degree angle.
2. Step your right foot forward as you press your palms into the sides of the door frame.
3. Lean forward and engage your core. Hold this position for up to 30 seconds.
4. Repeat the stretch with your left foot forward.
5. Do each side 2–3 times.

8. Downward Dog Pose

This inversion pose strengthens and stretches the muscles in your shoulders and back.

1. Start on your hands and knees. Press into your hands to lift your hips up toward the ceiling.
2. Maintain a slight bend in your knees as you press your weight evenly into your hands and feet.
3. Keeping your spine straightbring your head toward your feet so that your shoulders are flexed overhead.
4. Hold this pose for up to 1 minute.

9. Child’s Pose

This restorative pose helps relieve tension in your backshouldersand neck. For supportplace a cushion under your foreheadchestor legs.

1. From Downward Dog Posebring your big toes together and your knees slightly wider than your hips.
2. Sink your hips back onto your heels and extend your arms in front of you.
3. Allow your chest to fall heavy toward the floorrelaxing your spine and shoulders.
4. Stay in this pose for up to 5 minutes.

10. Thread the needle

This pose relieves tightness in your chestshouldersand upper back. For supportplace a cushion or block under your head or shoulder.

1. Start on your hands and knees. Lift your right hand up toward the ceilingpalm facing away from your body.
2. Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up.
3. Activate your right shoulder and arm to avoid collapsing into this area.
4. Keep your left hand on the floor for supportlift it toward the ceilingor bring it around to the inside of your right thigh.
5. Hold this position for up to 30 seconds.
6. Relax in Child’s Pose before repeating this stretch on the left side.

Other remedies for shoulder pain

In addition to shoulder exercisesyou can try home remedies to ease pain and encourage healing.

Follow the RICE method by restingicingand compressing your shoulder. Elevate your shoulder above heart level when possible. You can also use a heating pad or take an Epsom salt bath.

To ease painyou may take over-the-counter pain relievers such as ibuprofen or acetaminophen. You can also try natural pain relievers such as turmericwillow barkor cloves. Apply a menthol rubarnica creamor essential oil blend to the affected area a few times per day.

Regular massage and acupuncture treatments can help relieve pain and bring balance to your body. You can also try manipulative therapies such as chiropractic adjustmentsosteopathyor Rolfing.

How to prevent shoulder pain

In addition to doing these exercisesyou can prevent shoulder pain by following a few simple tips and guidelines:

• Practice good posture and avoid slouching or hunching over while sittingstandingand doing your daily activities.
• Pay attention to how you’re carrying your body throughout the day and make adjustments as necessary.
• Get plenty of rest and take time off from any activity that causes pain.

Take care when you do activities that involve reaching for something overheadcarrying heavy objectsor bending forward. If you have to do these activities as part of your jobdecide how you can move your body to minimize discomfort.

If you play sports that cause shoulder painmake sure you’re using proper form and technique.

When to see a doctor

See a doctor or physical therapist if you are unable to move your shoulders or if your pain worsens or doesn’t improve after two weeks of treatment.

See a doctor immediately if you have severe pain in both shoulders or both thighs or if you have a fever.

A doctor may perform an X-rayultrasoundor magnetic resonance imaging (MRI) scan to determine what’s causing the pain and the best treatment plan.

Takeaway

While shoulder pain is commonit can be prevented and treated. To relieve and prevent shoulder paindo these exercises regularly.

You can also try home remedies to treat shoulder pain yourself. Continuing the exercises and treatments even after you feel better will help prevent the pain from coming back.

Talk to your doctor before starting any exercise program if you have any medical conditions that could be affected.