Shoulder pain can seemingly come from anywhere. Sometimes, it’s the result of injury or poor posture while sitting. Either way, the pain can become debilitating. By performing certain stretching exercises, you can often alleviate the pain and gain mobility. Here are six exercises you can do to lessen shoulder pain.
Foam Roller Thoracic Extension
This exercise is performed by lying on your back with your knees bent upwards and your feet flat on the floor. Place a foam roller behind the middle of your back and put your hands behind your head. Make sure your elbows are pointed toward your feet. Lean your back over the foam to stretch one to five times. Then move down the foam a little and repeat. Do this until the foam ends up squarely behind your shoulders.
Thoracic Extension On A Bench
Grab a PVC pipe about 2 1/2 feet long and kneel down by a work bench or stool. While holding the pipe, lay your elbows and arms across the bench. Slowly move your hips down toward your ankles while raising the pipe up over your head. Keep your elbows firmly on the bench. Your head will drop down between the upper portion of your arms. Do this five to ten times per cycle.
Threading the Needle
Get on your hands and knees. Place both hands flat on the floor directly below your shoulders. Take one hand and slowly stretch it out under your stomach to the other side of your body. Then, slowly, bring it back and raise it up in the air to the ceiling until fully stretched out. Do five to ten repetitions per arm.
Side-lying Books
Lay down on your side with your knees bent up at a 90-degree angle. Stretch your arms out in front of you with the palms of your hands touching each other. Make sure your knees are held tightly together to keep the pelvis from moving. Slowly raise the top arm straight up and back down again. Do this five to ten times before rolling over and doing the other arm.
Sleeper Stretch
Lay down on your side with your knees bent upwards. Make sure your shoulders are in a straight vertical line. Bend your elbow of the arm on the floor so it rises up — your stretched out fingers will be pointing toward the ceiling. Lower the raised arm toward the floor while using the other arm to apply downward pressure. Stop once you feel the shoulder tighten and keep it there for 30 seconds. Then, slowly raise your arm back toward the ceiling. Do this three times per side.
