Shrug Off Shoulder Pain with These Ten Exercises

Feeling tension in your shoulders?

Emily Cronkleton graciously provides ten exercises to alleviate shoulder pain in the article, “Top 10 Exercises to Relieve Shoulder Pain and Tightness.”

Use the pictures as guide along with the directions:

Use the pictures as guide along with the directions:

1. Across-the-chest stretch



  1. Bring your right arm across your chest.

  2. Place it in the crease of your left elbow or 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.

2. Neck release



  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.

3. Chest expansion



  1. While standing, hold an exercise band, strap, or 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.

4. Eagle arms spinal rolls



  1. While seated, extend your arms out to the sides.

  2. Cross your elbows in front of your body with your right arm on top.

  3. Bend your elbows, placing 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 exhale, roll your spine as your draw your elbows in toward your chest.

  7. On an inhale, open your chest and lift your arms.

  8. Continue this movement for 1 minute.

  9. Repeat on the opposite side.

5. Seated twist



  1. Sit in a chair with your ankles directly under your knees.

  2. Twist your upper body to the right, bringing 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.Top of Form

6. Shoulder circles



  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



  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



  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 straight, bring 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



  1. From Downward Dog Pose, bring 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 floor, relaxing your spine and shoulders.

  4. Stay in this pose for up to 5 minutes.

10. Thread the needle



  1. Start on your hands and knees. Lift your right hand up toward the ceiling with your palm 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 support, lift it toward the ceiling, or 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.

For more details, please check out Emily Cronkleton’s full article provided in the References section.



References:

Cronkleton, E. (2019, Jun. 24). Top 10 Exercises to Relieve Shoulder Pain and Tightness. Healthline Media. https://www.healthline.com/health/fitness-exercise/pain-cave

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