How to get rid of shoulder pain? 7 Best Exercises for Shoulder Pain

Contribution: Anjali Sharma


Time heals every pain, however, don’t take chances if you have shoulder pain.

Many people who suffer from shoulder pain extend their shoulders forward or squat. Our shoulder muscles are used in almost every task we do. When we go about our daily lives, we tend to twist and pull the muscles a lot, which can easily cause shoulder pain and limit our mobility.

Shoulder pain is one of the most frequent pain syndromes, affecting 18 to 26% of people at any given time.

Here are some effective exercises you can start doing today if you want to get rid of that annoying shoulder pain.

Neck release

This exercise is a gentle way to relieve stress from your shoulders and neck. Follow these steps to do a neck release exercise:

  • Bring your chin close to your chest. The back of your neck will feel a stretch
  • To extend your right shoulder, gently tilt your head to the left
  • This posture can be kept up to one minute
  • Repeat the process on the other side
  • Do this 3 to 5 times on each side

Extends across the chest

This exercise improves the range of motion and flexibility of your shoulder joint and surrounding muscles.

If you get shoulder pain after finishing this exercise, release your arm. To do this, follow these simple steps:

  • Across your chest, cross your right hand
  • Place it at the crease of your left elbow or support your arm with your left hand
  • This posture can be kept up to one minute
  • Repeat the process on the other side
  • 3 to 5 times on each side

(To deepen the stretch, raise your arms to shoulder height)

Eagle arm spine roll

This exercise stretches your shoulder muscles. If the arm position is too uncomfortable, exercise with the opposite shoulder.

  • Extend your arms while sitting
  • With your right hand at the top, cross your elbows in front of your body
  • Bend your elbows and bring your arms and hands together in front of you
  • To bring your hands together, turn your right hand
  • Hold this position for 15 seconds
  • Roll your spine by pulling your elbows towards your chest while exhaling
  • Open your chest and raise your arms as you breathe
  • Continue like this for 1 minute
  • Repeat the process on the other side

Seated twist

Many suffer from back and shoulder pain due to poor sitting posture. This exercise stretches your shoulders and neck. Keep your buttocks forward during this exercise.

Allow your back to start twisting. Follow the steps to start with a seated twist:

  • Sit comfortably in a chair with your ankles straight below your knees
  • Twist your upper body to the right, bring your left hand behind your thigh
  • Place your right hand where it is comfortable
  • Hold this position for 30 seconds
  • Repeat on the left
  • Do 3 to 5 times on each side

Shoulder circles

This is an amazing warm-up exercise for the shoulders. This exercise will help improve mobility and flexibility.

  • Stand with your left hand behind a chair
  • Allow your right hand to hang down
  • Circle your right hand 5 times on each side
  • Repeat the same procedure on the opposite side
  • Do this 2 to 3 times a day

Chest expansion

This exercise improves shoulder flexibility and range of motion. You need to follow these steps throughout your chest expansion exercises:

  • Hold an exercise band, strap or cloth behind your back with both hands while standing
  • When you pull your shoulder blades towards each other, widen your chest
  • Look at the ceiling with your chin up
  • Hold the position for 30 seconds
  • Repeat 3 to 5 more times

Gomukhasana or cow’s facial expressions

This simple posture strengthens your brain and improves focus, coordination and emotional stability.

This helps to smooth the shoulder motion.

Cat / cow pose improves blood circulation in your spinal cord and helps relieve back pain and stress. It calms you down.

  • Take a comfortable seat on the ground with your legs extended in front of you
  • Bend your knees and place your right knee above your left. Continue with the opposite leg in the same manner. The distance between your legs and buttocks should be as close as possible
  • Bend your elbows and reach behind your back with your right hand. Reach the shoulder with your hands
  • Lift your left hand upwards, bend your elbow and try to connect the fingers of both hands. After a 30-second pause, adjust your hand position. Now stay in position for a while

The latest thought

You can start doing these simple and easy exercises three to six times a week to relieve shoulder pain. Start doing these exercises for at least 10 minutes and then you can pass the time according to your ability to do it.

When doing these exercises, focus on relaxing and releasing the tightness you feel on your shoulders and anywhere else.

On any given day, just stretch to a comfortable amount. Do not push yourself beyond your limits, and if you feel more pain than slight discomfort, stop exercising and consult your doctor as soon as possible.

Also, by choosing regular health screenings, you can stay on top of your health condition and take preventative measures if you are at risk of contracting any disease.

Book a complete physical health exam today!

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