What Are The 5 Best Exercises For Shoulder Pain?

Close your eyes, take a deep breath, and focus on your shoulders, observing how they feel. There’s a good chance you’ll experience some discomfort, stress, or sensation in this place.

Shoulder pain or tightness affects 18 to 26 percent of adults, according to Trusted Source. Fortunately, you may take measures to alleviate shoulder pain.

Continue reading to learn how to do ten basic shoulder exercises that will help you relieve pain and tightness. These stretching and strengthening exercises can also enhance flexibility, increase range of motion, and make the movements more comfortable and effortless.

Top 5 Exercises to Relieve Shoulder Pain

The shoulder is the human body’s most complicated joint. Its job is to give you both the mobility to shift your arm 360 degrees and the flexibility to enable all of the bones, muscles, tendons, and ligaments in your shoulder to function together.

Because of the many parts that make up the shoulder, it’s normal to suffer from pain or lose mobility as a result of an injury. If you’re suffering from shoulder pain, try these exercises to make you feel better. If you have shoulder pain that does not go away after many days of rest, ice, massage, and elevation, you can see an orthopedic doctor.

  1. Arm-across-Chest Stretch – Keep your right hand around your waist and extend it out in front of you. Pull your right arm to the left and around your chest with your left hand behind your elbow. Lower your arm before the pain goes away if you have shoulder pain. The aim is to be able to cross your right arm over your chest without pain. Hold for 30-60 seconds before relaxing and repeating with the left arm. Rep 3-5 times more.
  1. Neck Release – Sit up straight and slowly bring your chin toward your chest until the back of your neck stretches. Stretch your right shoulder by leaning your head to the left, or your left shoulder by leaning your head to the right. Hold each stretch for one minute in each direction, breathing deeply and focusing on relaxation. Rep 3-5 times more.

To advance the stretch, raise your arm and pull it across your chest until it reaches shoulder height.

  1. Chest Expansion – In both hands, grasp an exercise band, rope, strap, or even a tie behind your back. Draw your shoulder blades together and gently raise your chin toward the ceiling while gripping the harness. Take a deep breath for 10 to 15 seconds and then exhale slowly. Rep 3-5 times more.

Shift your hands closer together on the brace to increase the stretch.

  1. Seated Twist – Sit in a chair with your legs together and your back straight. Place your left hand on the outside of your right thigh as you twist your body to the right. When you look to your right, relax your shoulders and gently push on your right thigh. Take a deep breath for 10 to 15 seconds and then exhale slowly. Carry on with the left hand. Repeat 3-5 times on both sides.
  1. The 90, 90 Shoulder Stretch – Keep your arms up in front of you in a doorway so that your elbow is at a 90-degree angle and your arm is at a 90-degree angle to your body at the hip. Place one foot forward and each hand on one of the door frame’s sides as you stand up straight, aligning your neck with your spine. Brace yourself against the door frame as you lean forward. For 20-30 seconds, hold the stretch. Rep 2-3 times more.

If you have knee pain, try these five stretches to get relief in a short amount of time.

Are You Looking for Shoulder Pain Relief? 

Pace Physical Therapy in San Jose, California specializes in non-surgical shoulder pain relief and recovery therapies.  We pride ourselves on offering the best possible physical therapy available and going above and beyond for our patients. Physical therapy, without the need for harmful drugs or unnecessary surgery, is a safe, simple and convenient way to find relief from shoulder pain. A variety of problems resulting in shoulder pain have been treated by our physical therapists, with patients experiencing progress and relief after just a few short sessions, and even fewer! We will develop a specialized mix of physical therapy approaches to treat and alleviate your pain once we have identified the source of your shoulder pain. Gentle manual therapy helps to restore natural joint mobility, relieve constraints on soft tissue, and facilitate circulation while restoring strength and the proper sequence of muscle activation around the shoulder joint through precise therapeutic exercises. Finally, we teach you strategies to strengthen your power and to stop the recurrence of future shoulder problems. Don’t let your pain in your shoulder hinder your physical skills any longer! Our physical therapy practice in San Jose, CA, will give you the support you need to once again start living your regular life. To schedule your appointment and get started on your journey towards pain relief, contact Pace Physical Therapy today. Contact us today to schedule your appointment!