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Stretches for Shoulder Pain: Get Back to Your Active Life!

Are you a fitness enthusiast, a dedicated runner, or someone who enjoys hiking amidst nature's beauty?

Perhaps you're a pilates lover, or someone committed to optimizing your body's well-being.

In the pursuit of an active and fulfilling life, few things are more disheartening than being sidelined by persistent shoulder pain.

Shoulder pain can be a frustrating companion, preventing you from pursuing your passion and maintaining an active lifestyle.

In this blog, we'll explore three simple stretches for shoulder pain alleviation, giving you the freedom to get back to your favorite activities.

Whether you're striving to conquer a marathon, master that challenging yoga pose, or simply enjoy a morning walk without discomfort, these stretches are your ticket to pain relief and a return to the activities you love.

Stretches for Shoulder Pain

Cross-Body Stretch

  1. Stand or sit up straight with your shoulders relaxed.

  2. Extend your right arm straight in front of you at shoulder level.

  3. Bring your left hand up to the right arm's elbow and gently pull it across your chest.

  4. Hold the stretch for 15-30 seconds, feeling a gentle pull in your shoulder.

  5. Repeat on the other side, extending your left arm and using your right hand to pull it across your chest.

Behind-the-Back Stretch

  1. Stand up straight with your feet shoulder-width apart.

  2. Reach your right arm behind your back and bend your elbow, reaching your hand upward.

  3. Raise your left arm and bend the elbow so that you’re reaching behind your shoulder with your left hand.

  4. Reach behind your back with your left hand to grasp your right hand's fingers. (TIP: If you can't reach your fingers, use a towel or strap to bridge the gap between your hands.)

  5. Gently pull your right hand upward with your left hand, feeling a stretch in your right shoulder.

  6. Hold for 15-30 seconds and then switch sides.

Head Tilt Stretch

  1. Sit or stand with your back straight.

  2. Tilt your head to the right, bringing your right ear toward your right shoulder.

  3. Hold the stretch for 15-30 seconds, feeling a gentle stretch along the left side of your neck and shoulder.

  4. Return your head to the center and repeat on the left side, tilting your head toward your left shoulder.

Remember to perform these stretches gently and without causing any pain.

If you experience severe or persistent shoulder pain, it's essential to consult a healthcare professional or physical therapist for a proper evaluation and personalized guidance on managing and alleviating your shoulder pain.

These stretches are a great way to relieve shoulder pain, but don't stop there.

I’ve got some additional tips that can further reduce shoulder discomfort and help you reclaim your active lifestyle.

Beyond Stretches for Shoulder Pain

1. Avoid Rounded Shoulder Postures:

  • Spending long hours in front of a computer or smartphone can lead to rounded shoulder postures.

  • This position stresses your shoulders during carrying, lifting, and reaching tasks.

  • Be mindful of your posture and try to maintain a straight back and relaxed shoulders.

2. You're Hot or You're Cold:

  • Experiment with both heat and ice therapy to discover which works best for you.

  • Applying heat or ice can provide relief and reduce inflammation in the affected area.

  • Find what makes you feel better and stick with it.

3. Simple Daily Exercises:

  • Incorporate daily exercises that target shoulder muscles.

  • Strengthening these muscles can provide additional support and stability for your shoulders.

  • Along with these exercises, don't forget to include the three stretches we discussed earlier in this blog.

4. Stay Hydrated:

  • Dehydration can lead to aches, pains, fatigue, and dizziness.

  • Ensure you stay hydrated by drinking an adequate amount of water throughout the day.

  • Reducing or eliminating beverages that can cause dehydration, like excessive coffee, energy drinks or alcohol, can also help.

5. Workstation Ergonomics:

  • If you work on a computer regularly, maintain good posture by keeping the computer screen at eye level.

  • Proper ergonomics can reduce the strain on your shoulders and neck.

6. Alternate Shoulders with Bags:

  • If you carry a bag on one shoulder regularly, alternate shoulders to prevent an abnormal pull on your spine.

  • The uneven carrying of a bag on one shoulder every day can lead to pain in the neck and shoulders.

Take the Next Step Towards a Pain-Free Life

Don't let shoulder pain hinder your active lifestyle any longer.

Whether you're a fitness enthusiast or simply want to enjoy daily activities without discomfort, these stretches and tips can make a significant difference.

Speak To A Physical Therapist For Free

If your pain persists, it’s time to speak to a physical therapist. By clicking HERE, you can arrange a Free Discovery Visit to meet our expert team in person to figure out what your next steps to recovery are.

Alternatively, if you're unsure about visiting the clinic right away, we offer a Free 15-Minute Telephone Consultation to discuss your issue and see how we can help.

Click HERE or call us at 828-242-0343 to book your consultation today.

Remember, you don't have to navigate this journey by yourself, and we're here to accompany you every step of the way.

Let's work together to help you become anti-fragile and regain your freedom to stay active and pain-free.

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