5 Stretches to Prevent Nagging Shoulder Pain


Are you feeling a pinch in your shoulder when you reach overhead?

Did you stop doing pull ups because it hurt your shoulders?

Do you have difficulty throwing a ball with your kids?

If you answered you, then most likely you have tightness in your shoulder muscles that needs to be resolved.

Tight shoulder muscles usually arise due to the rounded shoulder, slumped posture we stay in throughout the day.  This puts the shoulders in a bad position, causing them to have to work differently when we move our arms.  This not only puts a strain on the the joint, but can pinch the rotator cuff muscles and surrounding nerves.

The simple shoulder solution . . . work on your posture and find time throughout the day to stretch these muscles.  The reward will be decreased shoulder pain and a lessened risk of further injury.

Here are 5 Stretches that You Can Start Today To Prevent Nagging Shoulder Pain and Stiffness:

  1. Door Frame Chest Stretch

    Stand in a doorway with one arm on the door frame at shoulder height. Stand with legs in a slight lunge and slowly shift your weight forward until you feel a stretch in the front of your chest. Hold for 30 seconds on repeat on both shoulders.

  2. Towel Stretch

    Place one hand behind your head holding a belt or towel. Reach around and up your back with the opposite hand and grab the towel. Pull gently until you feel a stretch on the front of the arm that is elevated. Hold 30 seconds and repeat on the other side.

  3. Hanging Lat Stretch

    Stand facing a door frame and grab onto the door with one hand. Sit back slightly (as if you were going to sit down in a chair) until you feel a stretch in the side and back of your upper torso. You can increase the stretch by rotating your body slightly toward the arm that is up. Hold 30 seconds and repeat with the other arm.

  4. Chin Tuck

    Gently draw your head “up and back” slightly. Think about making yourself as tall as possible. Keep your chin slight elevated, not pulling it down toward your chest. You should feel this working in the back of your neck. Hold for 5 seconds and repeat 10 times.

  5. Shoulder Blade Squeeze

    Squeeze your shoulder blades (or scapula) “down and back”. Think about pushing your shoulder blades towards the opposite hip. You should not pull your arms or elbows back in order to complete the motion. Hold for 5 seconds and repeat 10 times.

Do you find after stretching your shoulder for several days you still struggle with a stiff or painful shoulder?

Consider seeing an specialist Orthopedic Physical Therapist.  We are trained to evaluate posture, movement patterns, joint problems, and muscle tightness that is causing and/or contributing to your pain. Getting to the root cause of the problem is what will result in lasting relief.

A physical therapist is skilled at treating these areas through different manual therapy techniques and corrective exercises to allow you to return to the activities you love, pain free, without pain medication. And as a a bonus . . .you will perform better than ever at the gym and perform activities at home with ease.

Request a Free phone consult with a doctor of physical therapy to discover the root cause of your shoulder problem and discuss the next best step to maintaining your active and independent lifestyle. Click the link below to get started.