5 Simple Stretches For Shoulder Pain


What are the simple stretches for shoulder pain?

  1. Child’s Pose
  2. Cross-Body Shoulder Stretch
  3. Reverse Shoulder Stretch
  4. Pendulum
  5. Chest Expansion
The shoulders consist of the most complex ligaments, tendons, muscles, and joints found in the human body. It is responsible for the arm’s mobility and stability function. Given that importance, you’ll need to know about the exercise stretches for shoulder pain. Is there anyone that doesn’t experience shoulder pain? That situation is very unlikely as shoulder pain can result from numerous factors. Don’t neglect it. If shoulder pain is left untreated, it can become a problematic and chronic condition. With that being said, we’ve rounded up a few stretches to alleviate shoulder pain. All these can be done anytime, anywhere!

Child’s Pose

Child's Pose Even though this stretching has an odd name, it can do wonders for your shoulder pain. The child’s pose elongates the spine and opens the shoulders to release pressure and tension. When done as part of an exercise routine, it will relax your shoulders. Do this by kneeling on a floor mat. Put your feet together behind you and keep your knees open for about a width apart. Sit back on your heels and start to bend forward. Lay your stomach area on your thighs. Make sure to extend your arms in front and rest your head on the floor. Hold the position for at least 30 seconds.

Cross-Body Shoulder Stretch

The cross-body is a useful exercise to relieve shoulder pain. Practicing it daily can improve your reaching ability as well. Start by grabbing one of your arms above your elbow using the opposite hand. Pull it across your body and toward your chest. Ensure that you feel your shoulders stretch. Repeat this on the other arm.

Reverse Shoulder Stretch

Reverse Shoulder Stretch Stand upright and interlock your fingers behind you. Remember to keep your shoulder blades together and keep your back straight. Extend your arms towards your shoulders. This stretch is good for loosening up your shoulder stress.


The pendulum exercise makes use of your arm’s weight to encourage shoulder joint motion. Frequently used by rehabilitation trainers, it helps the healing process of shoulder pain through proper blood circulation. Start this stretch by placing the hand of your unaffected shoulder hand on a table. Keep your feet slightly apart for about a shoulder-width. Bend your hips at a 90 degree angle and let your affected arm hang freely towards the floor. Afterward, move your body wherein your arm swings in a circle. Keep the circles small. Make sure that your shoulder muscles don’t create any movement.

Chest Expansion

Chest Expansion Chest expansions are ideal for those who spend most of their day sitting down. This stretch allows your chest to stretch back. Long periods of sitting inevitably lead to your chest sinking inward. It doesn’t only lead to shoulder pain but bad posture as well. To do chest expansions, bring your hands up and place your fingertips at the top of your shoulders. Point your elbows forward and breathe at a normal pace. Afterward, move your elbows out the side. Do this repeatedly.

Key Takeaway

Everyone needs to know about exercise stretches for shoulder pain. This is especially applicable for those who have the condition and find it hard to do simple everyday activities. Remember that these methods are only for temporary relief. If you want to enjoy a pain-free shoulder long-term speaking, consider visiting a chiropractor. At Chiropractor Philippines, we offer top-notch services to help with your shoulder conditions. Click here to inquire about our services!

Written By: Dr. Benedicto Luz Adorable III

Dr. Ben is the CEO and Founder of Philippine Chiropractic Healthcare Specialist. He has a Doctorate Degree of Chiropractic from Parker College of Chiropractic.

To read more about Dr. Ben, click here.

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