Shoulder Pain Relief Exercises: Alleviate Pain and Restore Mobility
The shoulder joint is a remarkable anatomical structure, offering a combination of mobility and functionality that is essential for a wide range of human movements. However, this same flexibility due to the shallow nature and ball-and-socket structure of the glenohumeral joint leads to a trade-off in stability. The shoulder's stability largely depends on the surrounding soft tissues, such as muscles, tendons, ligaments, and the labrum. The shoulder’s functional complexity lies in its ability to balance mobility with stability. The reliance on soft tissues for stability makes it vulnerable to injury, particularly during dynamic or high-impact activities. The body’s ability to maintain shoulder function despite this vulnerability is a testament to the efficiency of the surrounding tissues.
Shoulder pain can be caused by poor posture, overuse, injury, or chronic conditions. Shoulder pain can limit your range of motion and make daily tasks difficult. At NOVA Osteopathy Clinic in Coulsdon, we offer comprehensive osteopathic treatment, sports massage, medical acupuncture, and targeted exercises that can help alleviate shoulder pain and restore mobility.
Below are five effective shoulder pain relief exercises recommended by your osteopath and sports massage therapists to help strengthen your shoulders, increase flexibility, and reduce discomfort.
1. Pendulum Stretch
The pendulum stretch is a simple and effective exercise to relieve shoulder tension. It’s often recommended for those who experience shoulder stiffness, pain, or discomfort due to muscle tightness or joint compression. Here’s why it works:
Gentle Joint Mobilization: By allowing the arm to swing freely and slowly, gravity helps create space within the shoulder joint, reducing compression. This helps with joint mobility and can ease discomfort.
Stretching Tendons and Muscles: As the arm moves in circles or pendulum-like motions, it gently stretches the muscles and tendons around the shoulder, promoting flexibility and reducing tension.
Improves Blood Circulation: The rhythmic movement encourages blood flow to the area, which aids in the healing process and reduces stiffness in the muscles and tissues.
Relieves Pressure: By activating and engaging the muscles, the stretch helps to release built-up tension, which can be a cause of shoulder pain, particularly if there’s a lot of stiffness or overuse in the area.
How to perform the pendulum stretch:
Start Position: Stand next to a chair or counter for support. Place one hand on the surface, and let your other arm hang naturally by your side.
Gentle Swing: Slowly swing the hanging arm forward and backward in a controlled motion. Then, try swinging the arm side to side and in small circles. Aim for about 10–15 repetitions in each direction.
Controlled Movement: It’s important to keep the movements gentle and fluid. Don’t force your arm to swing too far—let the motion come naturally with gravity.
This exercise is particularly beneficial for those recovering from shoulder injuries or surgeries, or for individuals experiencing tightness due to posture or overuse.
2. Doorway Stretch (Chest Stretch)
How to perform the chest stretch:
Stand in a doorway with your feet shoulder-width apart. Position your arms at a 90-degree angle (forming an "L" shape) at shoulder height. Your forearms should be parallel to the floor.
Place Your Forearms on the Doorframe: Your elbows should be bent at a 90-degree angle, and your hands or forearms should rest lightly on the doorframe.
Step Forward: Step one foot forward and gently turn your chest away from the doorframe. As you do this, keep your posture tall.
Feel the Stretch: You should begin to feel a stretch across your chest, specifically in the pectoral (pec) muscles and the front of your shoulders. The stretch may also reach into the upper part of your arms and possibly your upper back.
Hold the Stretch: Hold the position for about 20–30 seconds, ensuring you're not overstretching or straining. You should feel a gentle pull, not pain.
Return to Starting Position: Slowly step back to your starting position and relax. Repeat the stretch 2–3 times.
Tips for the Doorway Stretch:
Don’t overextend: Avoid leaning too far forward or arching your back too much, as this could strain your lower back. Keep your spine in a neutral position.
Variation: For a deeper stretch, you can place your hands higher or lower on the doorframe, adjusting the angle of your arms. This will change the area of the chest and shoulders you're targeting.
This stretch is ideal for relieving tightness from poor posture, especially if you sit for long periods or have rounded shoulders.
3. Cross-Body Shoulder Stretch
This is a great way to target the muscles in the back of your shoulders, as well as the upper back. Here’s how to perform this stretch properly:
Start by Standing or Sitting Tall: Stand or sit with your back straight and shoulders relaxed. Keep your posture upright and avoid slouching.
Extend One Arm Across Your Body: Reach your right arm straight out in front of you, then move it horizontally across your chest. Aim to keep your arm straight (but not locked) as you bring it across.
Use Your Opposite Hand to Pull the Arm: With your left hand, grab the right arm just above the elbow (or at the upper arm, depending on what feels comfortable). If you prefer, you can place your left hand on your right forearm, but avoid pulling directly on the elbow joint.
Pull Gently: Gently pull your right arm across your chest, bringing it closer to your body. You should feel a stretch along the back of your shoulder and possibly in the upper back area as well.
Hold the Stretch: Hold the stretch for 20–30 seconds, breathing deeply and steadily throughout. Try to relax into the stretch without forcing your arm too far.
Release and Switch Sides: Slowly release the stretch and return your right arm to its starting position. Repeat the stretch on the left side, using your right hand to pull the left arm across your body.
Benefits of the Cross-Body Shoulder Stretch:
Improves Shoulder Flexibility: Helps increase the range of motion in the shoulder joint.
Relieves Tension: Alleviates tightness and discomfort at the back of the shoulder.
4. Halos
Halos are a great exercise to improve shoulder mobility, stability, and strength. It involves a circular motion of the arms that engages the shoulder joints, core, and upper back. Here’s how to perform the Halo correctly:
How to Perform a Halo
Equipment Needed: A kettlebell, dumbbell, or a similar object with a handle (a kettlebell is typically preferred because of its ergonomic design, but any object with a handle will work).
Starting Position: Stand with your feet shoulder-width apart, with a slight bend in your knees. Hold the kettlebell or object with both hands by the handle, keeping your arms straight and holding the object close to your chest, with the weight facing upward (the bell or object should be upside down).
Begin the Halo Movement:
Step 1 (Circle Overhead): Slowly move the kettlebell around your head in a circular motion, keeping the object close to your face. Move it from one shoulder, around the back of your head, and then back to the other shoulder. This motion should feel smooth and controlled, not jerky.
Step 2 (Maintain Control): Focus on keeping your core tight and your upper body still. Do not let your torso twist or lean excessively; the movement should come purely from the shoulders, arms, and upper back.
Complete the Full Circle: Perform the circle around your head, completing one full rotation, then return to the starting position with the kettlebell back at your chest.
Reverse the Direction: Once you complete one rotation in one direction (clockwise or counterclockwise), reverse the direction and perform the same motion in the opposite direction.
Repeat the Movement: Perform 5–10 circles in each direction per set, ensuring that you maintain control throughout the movement and focus on smooth, deliberate motions.
Benefits of Halos:
Improves Shoulder Mobility: The circular motion helps improve the flexibility and mobility of the shoulder joint.
Strengthens Shoulder Muscles: Works the deltoids, traps, and rotator cuff muscles, improving strength and stability.
Engages Core Muscles: The movement engages your core and helps improve overall body stability.
Prevents Injuries: By increasing mobility and strength in the shoulders, halos can help reduce the risk of shoulder injuries.
5. Scapular Retractions
Scapular retractions are a great exercise to strengthen the muscles of the upper back, improve posture, and increase shoulder stability. The movement involves pulling the shoulder blades (scapulae) together and engaging the muscles around the upper back, such as the rhomboids and middle trapezius. Here’s how to perform scapular retractions correctly:
How to Perform Scapular Retractions:
Starting Position:
Standing: Stand with your feet shoulder-width apart, with your knees slightly bent, and your posture tall.
Seated: Sit upright on a chair with your feet flat on the floor and your knees at 90 degrees. Keep your back straight and shoulders relaxed.
Arm Position: For bodyweight scapular retractions, you can perform the movement with your arms relaxed by your sides. For more resistance, you can hold a resistance band or dumbbells.
Initiate the Retraction: Begin by squeezing your shoulder blades together (as if trying to pinch something between them) while keeping your arms in place. Focus on pulling your shoulder blades back and down, as if you're trying to slide them toward your spine and lower back. Avoid shrugging your shoulders up toward your ears—keep them relaxed.
Hold the Retraction: At the peak of the retraction (when your shoulder blades are as close together as possible), hold the position for 2-3 seconds to fully engage the muscles. You should feel the muscles between your shoulder blades working as you maintain the squeeze.
Return to the Starting Position: Slowly release the squeeze and return to the starting position with your shoulder blades in a neutral position (not pinched together).
Repeat the Movement: Perform 10–15 repetitions for 1-2 sets, ensuring that each repetition is slow and controlled. Focus on the quality of the movement rather than rushing through the exercise.
Benefits of Scapular Retractions:
Improves Posture: Helps counteract the rounded, slouched posture that often results from prolonged sitting or desk work.
Strengthens Upper Back Muscles: Targets the rhomboids, traps, and other muscles essential for proper posture and shoulder stability.
Increases Mobility: Regular practice can help improve the range of motion in your shoulder girdle, allowing for better movement efficiency.
Osteopathy for Shoulder Pain Relief
At NOVA Osteopathy Clinic in Coulsdon, we believe that osteopathic treatment is essential for addressing the root causes of shoulder pain, in addition to exercise. Our approach combines hands-on techniques with a focus on functional biomechanics to not only relieve symptoms but also correct underlying issues such as muscle imbalances, joint dysfunction, and poor posture.
We offer holistic treatments that complement your exercise routine, helping to ensure long-term relief and improved shoulder function.
