Stiffness or tightening of shoulders can be really painful and problematic at times. It can also lead to a frozen shoulder which basically means restriction of shoulder movement on all sides. If you do nothing about this stiffness, it might also aggravate and end up in severe neck pain and headaches.

Shoulder pain is indeed a really common problem today, and the main reason behind it is a poor posture that most of us have for the entire day, at our workplaces, etc. shoulder pain can also be caused due to excessive stress, overuse (for example, too many push-ups or other exercises that use your shoulders) or muscle tension, etc. strengthening the body’s core, is the best possible way to minimize this shoulder pain. There are several exercises for shoulder pain that can actually give you a lot of relief.

We have listed for you some of the easiest and most beneficial shoulder pain relief exercises below. Have a look!

1. Cross-body shoulder stretch:

Stretching the arm that is affected is something that greatly helps reduce shoulder pain.

Follow the given easy steps to do this exercise:

  • Stand with your feet placed hip-width apart.
  • Stretch out your right arm and bring it across your body.
  • Bend your left arm at the elbow and support the right arm over the elbow by hooking the left forearm under the right arm.
  • Pull in the right arm further across your body, stretching the back of the right shoulder.
  • Hold the position for a few seconds and then stretch on the other hand.

2. Pendulum stretch:

Steps to perform:

  • Stand with your feet placed hip-width apart.
  • Lean forward and place your right hand on a surface for support.
  • Swing your left arm in different circular motions.
  • Do this for 45-60 seconds.
  • Change your direction of motion after this time.
  • Repeat, with the left arm on the surface and swinging your right hand.

3. Child’s pose:

This pose is a quite popular asana or position which stretches the neck, back, and muscles of the shoulder simultaneously.

Exercises For Shoulder Pain

Steps to perform:

  • Kneel on your mat. Place your knees at a distance more than hip-width apart and place your feet together, behind you.
  • Sit on your heels and rest your belly on your thighs.
  • Extend both your arms straight in front of you, place them on the ground and rest your forehead on the ground. This position stretches your hips, glutes, shoulders as well as your back.
  • You can also press your shoulders and chest gently towards the ground, to enhance your stretch further.
  • Hold for 30-40 seconds and release by returning to the starting position gently.

4. T-spine windmill stretch:

Steps to perform:

  • Lie on your right side and bend your knees and hips to a 90-degree angle. Keep your arms together on the right side to get in that starting position.
  • Gently bring up your left arm and over to your left side, and form a T shape with the arms.
  • Both your shoulder blades are to be placed firmly on the ground.
  • Reverse the movement to return to the starting position and do around 5-10 repetitions. 
  • Repeat on the other side.

5. Ragdoll pose:

5 Easy Yoga Poses for Hikers | Park City Magazine
Exercises For Shoulder Pain
Image source: parkcitymag.com

This yogasana is a great way to release the tension and stiffness of the shoulders and is most likely to help you with your pain. let’s see how to do this.

  • Stand straight with your feet placed hip-width apart.
  • Bend forward and try to touch your toes.
  • Bend your knees a little and keep your stomach against the bent knees.
  • Place each of your hands on the opposite arm’s elbow.
  • Point your crown of the head towards the floor.
  • Let the head hang and remain in the same position for around a minute or so.

6. Cow Face Pose:

Next on the list of the most beneficial exercises for shoulder pain is the cow face pose.

To do this exercise, follow the given steps:

  • Stand straight with your feet placed hip-width apart.
  • Stretch the right arm upwards towards the ceiling.
  • Bend the right arm at the elbow and reach the right hand down the back and over the head.
  • Stretch the left arm towards the floor and reach the left hand up and behind the back.
  • Clasp the right and left hands, or just bring them close enough, if clasping seems difficult. 
  • Take some deep breaths in the position, release, and repeat on the other side.

7. Downward facing dog:

This is one position all yoga enthusiasts love and is also extremely helpful as it stretches all your shoulder muscles. 

Steps to follow:

  • Stack your hands under your shoulders, and your knees exactly under your hips.
  • Press your thumb and index finger into your yoga mat.
  • Lift your tailbone and draw your hips up towards the ceiling.
  • Press your heels towards the floor and straighten your legs as much as possible you.
  • The position of your head must be between your arms, facing your knees, with your back flat.
  • Hold for 30-40 seconds.

Now that you know the top exercises that can help relieve you of shoulder pain, it is also important to understand the root cause of your pain if you’re constantly or frequently experiencing it.

Some common causes of shoulder pain

  • Posture
  • Sitting in the same place for long periods
  • Overuse of mobile phones
  • Stress
  • Injury
  • Arthritis

If you regularly workout or do some stretching, that is definitely going to keep your shoulders from any kind of stiffness or pain. Yoga can also be of great help since it also helps with stress and anxiety, which might be a possible cause of your pain.

Also, remember to use your screens at your eye level as much as possible so that you do not have to bend your neck and shoulders much, and your posture remains good.

And obviously, maintain your posture. Try to sit straight and try shoulder roll exercise if you notice that you’re slouching.

This is all about shoulder pain and the exercises that can help you with it. We hope this helps!