5 Simple Stretches To Break Free from Shoulder Pain
the pendulum stretch.
As you progress, do this stretch while holding a light dumbbell, begin with no weight.
From standing, place your unaffected hand on the edge of a table or chair.
Lean forward slightly and place your affected arm alongside your body.
Swing your arm forward and backward.
Then swing it side-to-side.
Swing your arms in circles in both directions.
Do each movement 10 times.
finger walk
Face a wall three-quarters of an arm's length away.
Reach out and touch the wall at waist level with the fingertips of the affected arm.
With your elbow slightly bent, slowly walk your fingers up the wall, spider-like, until you've raised your arm to shoulder level, or as far as you comfortably can.
Your fingers should be doing the work, not your shoulder muscles.
Slowly lower the arm (with the help of the good arm, if necessary) and repeat.
Perform this exercise 10 to 20 times a day.
Cross-body reach
Sit or stand. Use your good arm to lift your affected arm at the elbow, and bring it up and across your body, exerting gentle pressure to stretch the shoulder.
Hold the stretch for 15 to 20 seconds.
Do this stretch 10 to 20 times per day.
Remember, the key is to start slowly and listen to your body. Never force your shoulder into painful positions, and always stop if you experience sharp or intense pain.
Towel stretch
The towel shoulder internal rotation stretch is a great exercise to improve the way your shoulder or rotator cuff moves. It can be an effective stretch for a frozen shoulder and as part of your post-op rotator cuff surgery protocol.
The towel rotation stretch is a great exercise to help improve the flexibility and range of motion of your shoulder. It is actually a combination of three motions around the shoulder: internal rotation, adduction (moving your shoulder closer to the body), and extension
Obtain a long towel, like a bath or beach towel. You can also use a long strap or your belt.
Hold the towel in one hand and drape it over your shoulder and down your back. If you are stretching your right shoulder, the towel should be placed over your left shoulder and be held in your left hand.
Reach behind your back with your other hand and grip the towel.
Gently pull the towel up and allow your hand behind your back to move across and up your back. A gentle stretch should be felt in the front or side of your shoulder.
Once you feel a stretch in your shoulder, hold the position for two or three seconds, and then slowly release the stretch.
Repeat 10 times, trying to pull your arm up your back a little further each time. Be sure to move slowly and avoid sudden or jerking motions.
Remember, you should feel a gentle stretch or pulling sensation around your shoulder joint during the internal rotation stretch. It should not cause pain. If you feel any lasting pain in your shoulder after the stretch, check in with your healthcare provider.
Armpit Stretch
Obtain a long towel, like a bath or beach towel. You can also use a long strap or your belt.
Hold the towel in one hand and drape it over your shoulder and down your back. If you are stretching your right shoulder, the towel should be placed over your left shoulder and be held in your left hand.
Reach behind your back with your other hand and grip the towel.
Gently pull the towel up and allow your hand behind your back to move across and up your back. A gentle stretch should be felt in the front or side of your shoulder.
Once you feel a stretch in your shoulder, hold the position for two or three seconds, and then slowly release the stretch.
Are You In Agony From Shoulder Pain?
Uncover the secret to banishing shoulder pain for good and getting back to your favorite activities...
(Without invasive surgeries, painful injections, or more pain medication)
Discover relief from chronic Shoulder pain with our personalized treatment plan. Our holistic method (NO Surgery and NO Medications) has shown success for many patients and is based on scientific research.
This website does not provide medical advice. The information, including but not limited to, text, graphics, images and other material contained on this website are for informational and educational purposes only. No materials, opinions, products, and services on this site are intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified professional health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.
If you have or suspect you may have a health problem or need immediate medical attention, you should consult with a healthcare provider.
The website may contain testimonials and reviews by patients that received chiropractic care and services in the office. These testimonials and reviews reflect the real-life experiences and opinions of such patients. However, the experiences are personal to those particular patients, and may not necessarily be representative of all patients that used chiropractic care and/or services. We do not claim, and you should not assume, that all patients will have the same experiences. Your individual results and experiences may vary.
The information on this site, including our YouTube channel, is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, video, graphics, images, and information, contained on or available through this website is for general information purposes only. HealthQuest of Cincinnati makes no representation and assumes no responsibility for the accuracy of information contained on or available through this website, and such information is subject to change without notice. You are encouraged to confirm any information obtained from or through this website with other sources and review all information regarding any medical condition or treatment with your physician.
NEVER DISREGARD PROFESSIONAL MEDICAL ADVICE OR DELAY SEEKING MEDICAL TREATMENT BECAUSE OF SOMETHING YOU HAVE READ OR ACCESSED THROUGH THIS WEBSITE OR VIDEO. HealthQuest of Cincinnati does not recommend, endorse or make any representation about the efficacy, appropriateness, or suitability of any specific tests, products, procedures, treatments, services, opinions, health care providers, or other information that may be contained on or available through this website. HealthQuest of Cincinnati IS NOT RESPONSIBLE NOR LIABLE FOR ANY ADVICE, COURSE OF TREATMENT, DIAGNOSIS, OR ANY OTHER INFORMATION, SERVICES, OR PRODUCTS THAT YOU OBTAIN THROUGH THIS WEBSITE.