5 Stretches to Prevent Nagging Shoulder Pain

ca. 2003 --- Woman Doing Yoga on Beach --- Image by © Norbert Schaefer/CORBIS  


Are you feeling a pinch in your shoulder when you

reach overhead?


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

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 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

other side.


 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

your pain.


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.


Request a FREE Discovery Visit TODAY to see if

physical therapy is the next best step to

maintaining your active and independent lifestyle.