If you spend any time hunched over a desk or staring at your phone, then chances are you suffer from shoulder pain. If this is the case, you’re not alone. In fact, shoulder stiffness and pain is one of the most common complaints we see.

Fortunately, there are ways to alleviate such stiffness and tension, alleviating all that tension while opening the chest and making space for stronger breath movement and less pain.

Poor sitting position and posture are certainly leading culprits, but they aren’t the only cause for shoulder aches. Driving, heavy bags, muscle tension, overuse and even stress can also contribute to that stiffness and tension.

Over time, strengthening the core muscles and upper body will help to take some of the pressure off of the shoulder muscles, helping to eliminate the pain. In the meantime, however, if you’re looking to stretch out the stiffness, this routine should do the trick.

Upper Trap Stretch

• From a standing or seated position, place one hand on your lower back, the other hand on the opposite side of your head.
• Gently pull your head toward your shoulder, looking straight ahead, until you feel a stretch in your neck.

Hold for at least 30 seconds and then repeat on the other side.

Child’s Pose

• Coming down to your knees, take them wider than hip-width apart and bring your feet to touch behind you.
• Sit back on your heels and fold forward, resting your hands out in front of your head. If it is comfortable, you can rest your forehead on the floor.
• Gently press your chest and shoulders toward the ground to deepen the stretch.

Hold for at least 30 seconds.

Handcuff Drill

• Lying face down, place your hands, palms facing down, at the base of your skull with your elbows pointing out to the sides
• Bring both hands out in the shape of a Y and then bring them towards one another at the base of your spine, flipping your palms to face up as you do so
• Circle back in the reverse direction until the hands meet again at the base of the skull

Repeat for 10 reps

Thread the Needle

• From a child’s pose position, take your right arm straight out to the right
• Gently slide it across your body and underneath your left arm, palm facing up, allowing your right cheek to come down to the floor with your gaze following your right arm

Hold for a few seconds then return to the starting position and repeat.

Cross Body Shoulder Stretch

• From a standing position, take one arm above the elbow with the opposite hand and pull it across your body, keep your elbow at shoulder height
• Continue until you feel a stretch through the shoulder and neck

Hold for at least 30 seconds and then repeat on the other side.

Bent Arm Shoulder Stretch

• Place one arm across your body and bend the elbow to 90 degrees.
• Using the opposite arm, gently pull the elbow toward the opposite shoulder

Hold for at least 30 seconds and then repeat on the other side.

Reverse Shoulder Stretch

• From a standing position, bring both hands behind your back and interlace your fingers
• Bring the shoulder blades towards one another and open up through the chest
• Gently begin to lift the hands away from the lower back until you feel a stretch through the shoulders

Hold for at least 30 seconds

If your shoulder pain is moderate to severe and stretches do not alleviate your tension and stiffness, consider seeking medical attention.  If you’d like to discuss your shoulder pain and treatment in more detail, send us a note and we’d be happy to help!