Shoulder Pain Exercises

June 19, 2019

Shoulder pain can really be a hassle to experience. Apart from the constant discomfort that it brings, it can also inhibit you from accomplishing your everyday tasks. This problem is usually caused by poor posture, muscle tension, and stress, and is most common to people who spend most of the day behind the wheel or slumped on their desks. But the good news is, most cases aren’t a result of anything serious and is totally preventable. Practising shoulder pain exercises can help release tension and strengthen muscles to prevent further injury and aid the proper movement of your shoulder.

Here Are A Few Shoulder Pain Exercises You Can Try:

  1. Neck Release

While sitting up straight, bring your chin down towards your chest slowly. You will feel the stretch at the back of your neck. After that, lean your head to the left for a few seconds, and then to the right. Hold these stretches for a minute while you breathe deeply and repeat 3-5 times.

  1. Upper Trapezius Stretch

Place one hand on your lower back, and the other hand at the opposite side of your head. Then, slowly pull your head towards your shoulder. Look straight ahead and keep your back straight. Hold for 30 seconds and repeat the same for the other side.

  1. Cross-Body Shoulder Stretch

Start by standing tall or sitting upright. Using your right hand, grab your left arm above the elbow. Then, pull it across your body toward your chest until you feel the stretch in your shoulder. Hold the stretch for 30 seconds and then do the same for the other arm.

  1. Door Lean

Stand in an open doorway and spread your arms out to the side. With each arm just below shoulder height, grip the sides of the doorway. Slowly lean forward until you feel the stretch in front of your shoulders. Hold this for 20-30 seconds and repeat 2 times.

  1. Shoulder Circle

Rest your hand on a chair while standing up. Let the other arm hang down and gently swing it in a circular motion. Do it for both arms and repeat for 5 times.

  1. Shoulder Stretch

Stand up straight. Raise your shoulder and hold for 5 seconds. Then, squeeze your shoulder blades back and hold for another 5 seconds. After that, pull your shoulder blades downward, holding for 5 seconds as well. Repeat for 10 times.

  1. Thread the Needle

Start on all fours, with your hands under your shoulders and knees under your hips. Then, extend your right arm towards the ceiling while looking at your raised hand. From there, move your right arm under your chest and towards the ground. Slide your arm further until your shoulder is resting on the ground. Hold for a few seconds and repeat with the other arm. 

  1. Child’s Pose

Kneel with your knees apart (wider than your hips) and your feet together. Sit on your heels and let your belly rest on your thighs. Extend your arms in front of you and gently press your forehead to the ground. Hold for 30 seconds.

These shoulder pain exercises can surely aid in relieving the discomfort that you feel. With the help of regular physical activity, maintaining correct posture, and proper rest, you can feel better in a few weeks time. However, if a sharp, stabbing pain persists for several weeks, it is always best to consult a doctor about it.


Are you looking for more information on Shoulder Pain Exercises? The team at Ubuntu Medical Stafford can help you. Call us today on (07) 3857 3777.

At Ubuntu Medical we also provide Back Exercises.