The 5 top stretches for easing shoulder pain

Stretching is an essential part of an active lifestyle. By stretching out your muscles and tendons before and after exercise or playing sports, you can help reduce the risk of injury or tightness. But performing stretches not only helps prevent pain, but also helps reduce it once you already have it.

Everyone is bound to feel shoulder pain every once in a while, and it can interfere with your quality of life by making it difficult to carry out your daily physical tasks. But the good news is that there are many stretches used by physical therapists to help alleviate your shoulder pain and get you back to your routines.

Read on to learn about potential causes of shoulder pain and a list of stretches that a physical therapist may recommend.

Why do you have shoulder pain?

Experiencing pain in your shoulder isn’t uncommon. In fact, studies show that up to 62 out of every 1,000 people feel shoulder pain in any given year. But not everyone feels the pain for the same reason. While some may feel the pain temporarily after sleeping on their side or straining the muscles while heavy lifting, some of the most common causes of shoulder pain shouldn’t be brushed off. 

There are a variety of injuries and medical issues that can result in shoulder pain as well as reduced mobility and weakness.

Here are some of the most common causes of shoulder pain:

• Rotator cuff tear — There’s a group of muscles and tendons in your shoulder that keep it in place as you move and lift your arm. The tissue can tear due to repetitive motions over time or trauma, such as a fall or accident. A rotator cuff tear can cause pain and weakness.
   
• Frozen shoulder — Also known as adhesive capsulitis, frozen shoulder is a condition that reduces your mobility due to stiffness and pain. It’s usually caused by inflammation after your shoulder is immobilized for a while after an injury. 
   
• Bursitis — There are eight bursae in each shoulder, which are fluid-filled sacs that work as a cushion for your joints. A bursa can become inflamed from overuse, infection or injury. It can cause pain, swelling or redness.

5 stretches to ease shoulder pain

When it comes to alleviating shoulder pain, regardless of the cause, stretches can make a big difference. Physical therapy is one of the go-to options for treating shoulder pain, and targeted stretching exercises are essential for any treatment plan. 

There are a variety of stretches that can help alleviate your shoulder pain. A physical therapist can walk you through them so that you can perform them on your own whenever the pain flares up.

Here are five top stretches for easing shoulder pain:

1. Across-the-chest stretch — Bring your arm across your chest so that your chest touches the crease of your elbow. Use your free hand to support the arm as you hold the position for one minute. Repeat with your other arm and as many times as directed by your physical therapist.
    
2. Chest expansion — Hold a towel or exercise band behind your back with both hands. Bring your shoulder blades together so that your chest is pushed out. Look up at the ceiling as you hold the position for 30 seconds. Repeat as directed by your physical therapist.
    
3. Seated twist — Sit in a chair with your legs bent at a 90-degree angle. Keep your feet planted on the floor in front of you as you twist your upper body to the right. Place your left hand on your right thigh to hold the position for up to 30 seconds. Repeat on your left side and as many times as directed by your physical therapist.
    
4. Doorway shoulder stretch — Grab a door frame with your palm and let your arm rest against it at a 90-degree angle. Step with your right foot as you lean forward to engage your core as you press your palm against the frame. Hold the position for up to 30 seconds before switching to your left foot. Repeat as directed by your therapist.
    
5. Downward dog pose — Go into a pushup position with your hands and feet on the floor while your hips are lifted. Bring your head toward your feet while keeping your back straight. Your shoulders should be next to your ears as your arms are extended over your head. Hold the pose for one minute before returning to resting position. 

Alliance PTP can connect you with the physical therapy practice you need for shoulder pain treatment

Ready to try in-person physical therapy for your shoulder pain? You’ll find plenty of options to choose from among the Alliance Physical Therapy Partners practices nationwide. 

Our team can quickly put you in touch with one of our partner clinics near you, and their friendly and knowledgeable local staff can show you how to do stretches to alleviate your shoulder pain.

Don’t have the time to see a physical therapist in person? Not a problem. Alliance PTP and its partners can also see you virtually in nearly every state. 

Still have questions about what we and our partners can do for you? We’re ready to answer them and help you find the physical therapy you need.