6 effective shoulder stretches to ease pain and improve posture

Rigid shoulders can be uncomfortable! Try out these easy and effective shoulder stretches to improve flexibility, reduce pain and stiffness.

Written by: Shruti Bhattacharya

Published On: 28 Jul 2024, 10:30 am IST

Inputs from

Yash Agarwal

Fitness

Here are shoulder stretches you should do to relieve pain. Image courtesy: Adobe Stock

Many of us spend hours slumped over laptops or phones, which can result in stiff and aching shoulders. But fear not, relief is just a stretch away! Incorporating stretching exercises into your daily routine may help you to loosen tight shoulder muscles, improve flexibility, and reduce discomfort. It will help you get rid of shoulder pain and relax you by following these easy and effective shoulder stretching exercises which you can do anywhere and anytime. So, you can reduce shoulder stiffness and pain caused by prolonged sitting by doing some shoulder stretches.

What are stretching exercises?

“Stretching exercises are gentle movements that help lengthen your muscles and improve flexibility. These stretches help to reduce tension, increase your range of motion, and even boost your energy levels. Plus, regular stretching can help prevent injuries, improve posture, and enhance overall well-being,” says fitness expert Yash Agarwal.

yoga poses for neck — Shoulder stretches will help get rid of shoulder pain. Image courtesy: Adobe Stock

Know the benefits of shoulder stretches

Here are some potential benefits of shoulder stretches you must know:

1. Relieves pain

Regular stretching helps ease tightness and soreness in the shoulder muscles, which are often caused by extended sitting or repetitive movements, according to a study published in the Sports Health Journal. Plus, tension in the shoulder muscles can cause headaches. Stretching can help relax these muscles, providing relief from headaches.

2. Improves flexibility

Stretching exercises are the most common method for enhancing flexibility, with research suggesting that the duration of stretching interventions significantly influences their effectiveness, as found in a study published in the International Journal of Exercise Science. Consistent stretching improves your shoulder’s flexibility to move easily in all directions, reducing stiffness and discomfort. Additionally, shoulder flexibility helps you do actions such as reaching, lifting, and dressing.

3. Prevents injury

“Stretching helps to strengthen the muscles that support the shoulder joint, lowering the risk of problems such as rotator cuff tears. Regular stretching can also help prevent repetitive strain injuries, which are common in activities such as swimming, tennis, and weightlifting,” explains the expert.

4. Promotes better posture

Tight shoulder muscles can lead to bad posture. Stretching exercises are an excellent way to improve posture by reducing muscular tension and increasing range of motion, which can help you perform physical activities better, according to a study published in the Applied Science Journal. Additionally, excellent posture is vital for neck health. Shoulder stretching exercises can help reduce neck pain by improving overall alignment.

6 shoulder stretches to get rid of the stiffness

1. Shoulder rolls

Step 1: Stand on a mat with your feet shoulder-width apart.
Step 2: Relax your shoulders and allow your arms to hang freely.
Step 3: Slowly roll your shoulders backward and forward in a circular manner.
Step 4: Repeat the exercise 10 times in each direction.

2. Arm circles

Step 1: Stand on a mat with your feet shoulder-width apart.
Step 2: Extend your arms straight out to the side, shoulder height.
Step 3: Make small circles with your arms, gradually increasing the size of each circle.
Step 4: Repeat 10 times in each direction.

Also Read: 7 resistance band shoulder exercises to relieve pain and stiffness

3. Crossbody stretch

Step 1: Stand tall, with your feet shoulder-width apart.
Step 2: Reach one arm across your body, as if you were attempting to touch the opposing shoulder blade.
Step 3: Pull your arm closer to your body with the opposing hand.
Step 4: Hold for 15-30 seconds and then switch arms.

4. Doorway stretch

Step 1: Stand facing a doorway and extend one arm out to the side at shoulder height.
Step 2: Place your hand on the doorframe, palm forward.
Step 3: Step forward until you feel a mild stretch over the front of your shoulder.
Step 4: Hold for 15-30 seconds and then switch arms.

5. Neck rolls

Step 1: Sit on a mat with a straight back.
Step 2: Drop your head to one side and bring your ear near your shoulder.
Step 3: Hold for 15-30 seconds, repeat on the opposite side.
Step 4: Slowly move your head in a circular motion, then in the opposite direction.

A woman massaging her neck — Do neck rolls to keep shoulder pain away. Image courtesy: Pexels

6. Child’s pose

Step 1: Kneel on the floor or mat with your knees hip-width apart and your big toes touching.
Step 2: Sit back on your heels, fold forward, and place your forehead on the ground.
Step 3: Extend your arms out in front of or beside your body.
Step 4: Hold as long as you are comfortable.

Also Read: Child’s Pose or Balasana: 5 benefits of this yoga asana

Are there any side effects of shoulder stretches?

Shoulder stretches are generally considered safe when performed correctly. However, there are a few potential adverse effects if not done properly:

Overstretching: Stretching too far or too rapidly can cause muscular strains and tears.
Increased pain: If you have an underlying shoulder injury, stretching may worsen the pain.
Dizziness: Some people may feel dizzy, particularly while stretching their neck and shoulders together.

Always listen to your body and adjust the pose as needed to achieve a safe and beneficial practice. It is also critical to approach it cautiously and with the support of an expert who can provide suitable advice and help you avoid injury.