Are you feeling a pinch in your shoulder when you
Did you stop doing pull ups because it hurt your
Do you have difficulty throwing a ball with your
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
Here are 5 Stretches that You Can Start
Today To Prevent Nagging Shoulder Pain
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 and 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 down gently
until you feel a stretch on the front the arm that is
elevated. Hold for 30 seconds and repeat on the
3. Hanging Lat Stretch
Stand facing the door frame. 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 slightly elevated, NOT pulling it
down toward your chest. You should feel this
working in the back of your neck. Hold for 5
seconds, perform about 10 times.
5. Shoulder Blade (scapular) Squeeze
Squeeze your shoulder blades “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 5 seconds, perform 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. They are trained to evaluate posture,
movement patterns, joint problems, and muscle
tightness that is causing and/or contributing to
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
Request a FREE Discovery Visit TODAY to see if
physical therapy is the next best step to
maintaining your active and independent lifestyle.