Best Exercise Series To Reduce Shoulder Pain

Regardless of whether you sit at a desk all day or scan items at the grocery store as a cashier, the repetitive motion and poor posture while standing or sitting are known to wreak havoc in different ways to the shoulders and neck. Problems that arise may
include a:

Rotator Cuff Tendonitis
Pinched Nerve
Adhesive Capsulitis (i.e., Frozen Shoulder)
Neck Pain


Both shoulders and the neck are two of the more complex joints and muscle tissue connections in the body. The shoulders are necessary for circular arm movement, and if your neck and shoulder are in pain, mobility to your arms decrease.

If you’re suffering upper body pain, a chiropractor can help adjust and correct your sitting and standing posture and provide guidance as to what stretches and exercises target your specific conditions and symptoms.

Before Stretching: Practice Good Posture

Either in a standing or sitting position, tuck in your abdomen by pulling the bellybutton inwards towards your spine, as if to exhale the air from your lungs. Holding a flexed and tight lower abdominal position, breath deep, and roll your shoulders back; pinching the shoulder blades down and behind you, raise your head to the horizon. 

Remain in this posture throughout all your workout and stretch routines below, as well as when you’re naturally sitting and standing for a straight and correct spine. If you begin to feel pain in any of the exercise stretches below, stop immediately and consult a professional or try again in a few days, next week, or after a doctors approval.

1. Chest Expansions

Behind your back, grasp with both hands a yoga belt, piece of rope, or exercise band. Holding the belt, pinch your shoulder blades and tilt your head toward the sky. Breathe evenly and hold the position for 10-15 seconds for no more than 3-5 times. The closer together your hands are on the strap, the deeper the stretch will become.

2. Sitting Or Standing Twists

Standing straight or sitting in a chair with your knees together, place your right hand on your thigh or hip and twist your whole upper body to the left. Let your neck naturally follow as you turn to look over your shoulder. Hold this position for 10-15 seconds, reapeating on the other side for a total of 3-5 rounds each.

For an advanced dual stretch, very slightly move your head up and down while in the twisted position. If you have a neck injury, be careful and go slowly.  

3. The 90-Degree Shoulder Stretches

This stretch typically is done in a doorway, but you may also be able to attempt this between the steps of a well-secured ladder.

Stand in the doorway with your arms behind you in a 90-degree angle. Standing straight, place both hands at the sides of the door or parallel bars. Gently and slightly lean or step forward while keeping your shoulders pinched and your head looking forward and hold this position for 20-30 seconds with only 2-3 repetitions.

4. Arm-Crosses

If done correctly, this stretch is beneficial to a large portion of the arm and will focus on the biceps, triceps, deltoid, and muscles surrounding the posterior cutaneous nerve.

With one arm stretched 90 degrees in front of you, grasp the extended wrist and slowly pull it across your chest and stretch deeper. If you can move your arm up and down slowly while across your body, do so, hold each side from 30- 60 seconds for upwards of 3-5 times a day.

For best results switch between grabbing at your wrist and then at the elbow for ultimate results. You will find that switching the location of where you pull the arm across your body stretches different muscles. If you move your neck from side to side, you may enjoy the extra stretch.

After Your Shoulder Stretch Routine: Cool Down

Tuck your chin and roll your neck from side to side and whichever way relieves pain and feels natural. Always remember to drink plenty of water all day and avoid highly processed sugary foods to speed up recovery, reduce inflammation, and reduce chronic pain.

Advanced Tip For Increased Mobility

Moving your neck while preforming any of these stretches can be preformed. Make sure to stay even with the amount of time you are stretching and never go overboard and stretch for too long. Similar to when you’ve overexerted yourself in exercising too much, if you are not use to working out on a regular basis, it’s important that you gradually work up to the maximum amount of time recommended for each stretch in this series. Overstretching may lead to sore muscles and loss in mobility, especially if you’ve recently suffered a sports injury or acute stress syndrome. Take your time and do these stretches at least twice a day for improved posture and pain relief.  

For severe cases of shoulder pain or if any of these suggested stretches cause extreme discomfort, seek the help of a chiropractor in Atlanta or physician as soon as possible to diagnose and treat the pain naturally.