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Three Stretches For Shoulder Pain Relief

Three Stretches For Shoulder Pain Relief

Shoulders pain can affect anyone. It doesn’t matter the age. The great thing about shoulder pain is that it is treatable.

The shoulder contains a complex anatomy. It has the greatest range of motion of any joint, but it is the least stable. This is why shoulder pain from strain, injury and aging is common.

Here are three chiropractor-recommended stretches you can perform at home for shoulder pain.

Doorway Stretch

For this stretch all you need is a doorway free of obstruction. The doorway stretch loosens up those sore, tight pectoralis major and minor muscles in the chest.

To do this stretch:

  1. Hold on to the doorway with with your palm and elbow.
  2. Bring the elbow to shoulder height.
  3. Step into the stretch keeping your shoulders even and torso upright.
  4. Hold for 30 seconds.
  5. Raise elbow to ear height and stretch for another 30 seconds.
  6. Perform on left and right side.

Levator Scapulae Stretch

The levator scapulae is a muscle that runs from the upper part of the shoulder blades to the back of the neck.

To do this stretch:

  1. Sit up straight and tall on a chair.
  2. Bend your head down.
  3. Using your right hand turn your head towards your right armpit, so your eyes meet with it.
  4. Place your left arm behind your back.
  5. Hold for 30 seconds.
  6. Perform on left side.

Child’s Pose

The child’s pose is a common stretch performed in yoga. It stretches out the latissimus dorsi which is the large muscle that attaches to the connective tissue in the low back. It covers the entire lower back, and lower parts of the mid back that attaches to the shoulders. A tight latissimus dorsi can cause shoulder problems.

To do this stretch:

  1. Sit on your hands and knees.
  2. Spread your knees wide while keeping your big toes touching.
  3. Sit up straight then bow forward positioning your torso between your thighs.  
  4. Make sure your chest is between or on top of your thighs.
  5. Gently place forehead on floor.
  6. Keep arms long and extended with palms facing down.
  7. Press your hands back and keep your buttocks touching your heels. .
  8. Extend as far as you can.
  9. Hold for 30 seconds.