Seeking Relief for Upper Shoulder Pain? Here’s A Comprehensive Guide of Exercises

Upper shoulder discomfort can be frustrating, hindering daily activities and making simple tasks feel challenging. However, there are ways to alleviate this discomfort and improve the health, flexibility, and strength of your shoulders.

This guide is dedicated to simple and effective upper shoulder exercises to relieve pain and enhance shoulder function. We'll walk you through each step, highlighting proven exercises.

How Do You Relieve Upper Shoulder Pain?

Relieving upper shoulder pain effectively requires understanding its root cause.

While the specific approach may vary, incorporating regular and appropriate exercises and stretches is nearly universally beneficial for almost all conditions, aiding in both relief and recovery. Understanding the root cause can help determine the best path, but movement and exercise provide general benefits as well.

A routine of gentle to moderate physical activity not only alleviates the stiffness but can bolster the whole healing process.

Regular exercise goes beyond recovery, too, providing significant long-term health benefits such as:

• Enhancing your flexibility
• Boosting your range of motion
• Reducing the likelihood of future injuries

But remember, executing these exercises correctly is key to ensuring you don't exacerbate your pain or cause new injuries. Getting professional advice for suitable guidance can benefit your recovery journey.

Can I Still Work with Shoulder Pain?

Whether you can continue to work with shoulder pain depends largely on what's causing the pain. Sometimes, you might need to stop certain activities for a while. This is especially true for jobs where you repeat the same movement over and over again, like lifting boxes, which can lead to injuries like a torn shoulder muscle. 

Certain conditions, such as shoulder dislocations or rotator cuff injuries, also warrant taking a break or reducing the intensity of your physical activities. 

Working out, on the other hand, often proves beneficial, as previously noted. It has been shown in multiple studies that the benefits of exercising through pain can lead to faster healing and recovery.

Regular exercise, especially shoulder exercises, can prevent stiff muscles and shoulder pain. The idea is to keep the shoulder joint and surrounding muscles supple and functional, which helps maintain a good range of motion. 

A study showed significant improvement in Shoulder Rating Questionnaire Scores in individuals subjected to therapeutic exercise programs.

However, it's important to note that not all exercises are created equal, especially when dealing with shoulder pain. The focus should be on low-impact exercises that don't strain the shoulder excessively. Gentle stretches and resistance workouts help develop shoulder muscles without aggravating pain.

Should You Stretch a Sore Shoulder? Why Is It Important to Stretch Your Shoulders?

Stretching a sore shoulder is an integral part of the recovery process. As we mentioned earlier, stretching routines can make you more flexible, increase your range of motion, and make you less likely to get hurt again. 

The benefits aren't confined to physical aspects alone but also to mental well-being. Regular, controlled stretching reduces chronic pain-related tension and anxiety, according to researchers.

While stretching a sore shoulder is essential, it's equally crucial to do it correctly. 

Overstretching or incorrect execution can worsen the pain or cause new injuries. Always ensure you do these stretches correctly, with the correct stance, and without going too far out of your comfort zone.

What Are the Exercises for Upper Shoulder Pain?

Most movements for upper shoulder pain relief fall into two groups:

• building strength and 
• stretching the muscles. 

Strengthening the shoulder muscles strengthens them to support and protect the shoulder. On the other hand, stretching exercises improve the joint's flexibility and range of motion.

How to Do the Exercises

Correctly executing shoulder pain relief exercises is essential for achieving positive outcomes and avoiding further injuries. 

The exercises we’ll now mention offer benefits regardless of what's primarily causing your shoulder pain and are unlikely to cause harm.

Here's a step-by-step guide to the exercises:

Across-the-chest Stretch

The across-the-chest stretch is a simple but helpful exercise focusing on the shoulder muscles. It helps to reduce pain and increase flexibility.

1. Stand or sit upright with a relaxed posture.
2. Extend the arm of the affected shoulder straight, parallel to the ground.
3. Without twisting your torso, gently pull the extended arm across your chest using your other hand.
4. Hold the stretch for about 15-30 seconds or until you feel a gentle pull on the shoulder.
5. Repeat this exercise 3-5 times on each side.

This stretch strengthens shoulder muscles and relieves upper shoulder pain.

Neck Release

The neck release is an excellent exercise for relieving neck and upper shoulder tension. It's also beneficial for improving the range of motion in the neck.

1. Sit comfortably in a chair with your feet flat on the floor.
2. Slowly tilt your head towards your chest until you feel a gentle stretch at the back of your neck.
3. Hold this stretch for about 15-30 seconds.
4. Slowly rotate your head to one side until your chin aligns with your shoulder. Hold for 15-30 seconds.
5. Repeat the movement, this time rotating your head to the opposite side.
6. Do 3-5 rounds of this exercise.

When done right, the neck release can help with upper shoulder pain and might even stop headaches caused by stress in the neck and shoulders.

Chest Expansion

The chest expansion exercise is another good way to ease pain in the upper body because it works on the shoulders and stretches the chest muscles.

1. Begin by standing upright with a good posture, keeping your feet shoulder-width apart.
2. Hold a strap, towel, or similar object with both hands behind your back.
3. While holding the strap, draw your shoulder blades towards each other to open up your chest.
4. Lift your chin towards the sky, deepening the stretch.
5. Hold this position for about 20-30 seconds, then release.
6. Repeat the exercise for 3-5 rounds.

Chest expansion movements help relieve shoulder pain and correct poor posture, which is often a cause of upper shoulder pain. Always remember to keep the stretches gentle, avoiding any painful movements.

Eagle Arms Spinal Rolls

The eagle arms spinal rolls exercise is a shoulder stretch based on yoga meant to ease tightness in the shoulders and upper back.

1. Start by standing or sitting upright.
2. Extend your arms straight in front of your body.
3. Cross your arms so that one is over the other.
4. Bend your elbows and try to bring your palms together.
5. If your palms can't touch, place the backs of your hands together.
6. Once in the "eagle arms" position, do gentle spinal rolls or hold the pose for 15-30 seconds.
7. Switch arms and repeat the process.
8. You can perform this exercise 3-5 times on each side.

This simple exercise not only relieves upper shoulder pain but can also improve overall posture and flexibility.

Seated Twist

The seated twist is a gentle but effective exercise that stretches the shoulder muscles and makes the upper body more flexible. It helps ease shoulder pain.

1. Start by sitting on a chair with your feet flat on the ground.
2. Rotate your torso towards the right, placing your left hand outside your right knee.
3. Use your hand as a lever to deepen the twist, but ensure the movement comes from the torso, not the neck.
4. Hold the twist for about 20-30 seconds.
5. Release the twist, return to the starting position, and repeat on the other side.
6. Perform this exercise 3-5 times on each side.

The sitting twist not only helps with upper shoulder pain but also makes the spine more flexible, which is good for the body as a whole.

Shoulder Circles

Performing shoulder circles helps strengthen and increase flexibility in your shoulder muscles, an especially beneficial activity for those experiencing shoulder stiffness.

Follow these steps:

1. Stand or sit upright.
2. Begin making slow, controlled circular motions forward with your shoulders.
3. Perform 10-15 circles in the forward direction, then reverse the motion, doing 10-15 circles in the backward direction.
4. Repeat this exercise for 3-5 rounds.

This gentle yet effective workout supports the overall health of your shoulder muscles, aiding in stiffness reduction and flexibility enhancement.

Doorway Shoulder Stretch

The doorway shoulder stretch is a great way to stretch the front of the shoulder and chest, making you more flexible and reducing shoulder pain.

1. Stand in an open doorway.
2. Raise your arm and place your hand on the door frame; your elbow should be at a 90-degree angle.
3. Step forward with one foot, allowing your body to lean forward until a stretch is felt in your shoulder and chest. Your arm should remain stationary during this process.
4. Hold this stretch for 20 to 30 seconds.
5. Return to the starting position, then repeat the exercise with the other arm.
6. Perform this exercise for 3-5 rounds on each side.

This stretch can help correct the forward shoulder posture that often contributes to upper shoulder pain.

Downward Dog Pose

The downward dog pose is a yoga pose that is beneficial for stretching the whole body, including the shoulders.

1. Start on your hands and knees, with your hands slightly in front of your shoulders.
2. Push your hips, straighten your legs and arms, and form a V shape with your body.
3. Press your chest towards your thighs and try to straighten your spine.
4. Keep your head between your shoulders and keep your gaze towards your feet.
5. Hold this position for five deep breaths, then return to the starting position.
6. Repeat this pose 3-5 times.

Even though this pose works for the whole body, it is perfect for stretching and strengthening the shoulder muscles. It can help ease pain in the upper shoulders.

Exercises should be performed without causing any pain. If you experience discomfort (excluding a mild “muscle stretching” feeling), stop the exercise and consult a professional. Listening to your body's signals when managing shoulder pain is essential.

What Are the Best Exercises for Shoulder Tendonitis?

If you're dealing with shoulder tendonitis - a condition where the tendons become inflamed or irritated, certain exercises can help alleviate the pain and strengthen your shoulder. These workouts often focus on the rotator cuff and deltoids, where tendonitis is most common.

In the previous section, we've discussed some great exercises that can also aid in managing shoulder tendonitis. Those include:

• Across-the-chest stretch: This gentle stretch targets shoulder muscles and promotes healing by relieving tension.

• Neck release: This exercise relieves neck stress and eases pain and stiffness in the upper shoulder area, which can help with tendonitis.

• Shoulder circles: By moving the affected shoulder in controlled circular motions, you can strengthen and increase flexibility in the shoulder joint.

• Doorway shoulder stretch: This stretch opens up the chest and front shoulder, areas often affected by tendonitis.

In addition to these, there are also other exercises tailored specifically for tendonitis:

• Elbow Exercises: In a standing or lying position, straighten and bend your elbow five times, aiming for full flexion and extension of your elbow joint.

• Exercises for Scapular Setting: Flatten your shoulder blades gently against your rib cage, as if you were moving them to your back pocket.  Avoid slumping and maintain a neutral spinal posture.

• Assisted Flexion: Use your hand or a walking stick to lift your affected arm to shoulder level in a lying position. Aim to reach shoulder level by five to six weeks.

• External Rotation: With your elbow supported on a pillow and holding a walking stick, push your affected arm outward until it aligns with the shoulder.

It's worth mentioning that there are also more advanced exercises designed for tendonitis. However, we won't be discussing those, as we'd recommend consulting with a physical therapist or doctor before attempting any advanced exercise to ensure safety and effectiveness.

What Doctor Treats Shoulder Pain?

When experiencing shoulder pain, the first step is often to consult a primary care physician. They can give you an initial assessment of your symptoms and point you toward the right specialist based on what is causing your pain.

Primary care physicians frequently refer individuals with shoulder pain to orthopedic doctors. These specialists conduct assessments and offer treatments like medication, physical therapy, or surgery as appropriate.

You may need to see a sports medicine specialist for shoulder pain linked to sports injuries. 

In cases where nerve damage is suspected, a neurologist specializing in nervous system disorders would be the appropriate professional.

In some cases, shoulder pain may be due to issues with the heart or lungs, requiring you to consult a cardiologist or pulmonologist.

Takeaway

Upper shoulder pain can be treated and managed with the help of specific routines and professional medical care.

Several exercises can help lessen shoulder pain. However, these workouts should be done appropriately and safely to avoid worsening the disease. 

You should see a doctor if the pain doesn't go away after these movements, worsens, or comes with other worries. 

Getting a pain-free shoulder takes time and patience, but it's possible with targeted workouts and medical support. Always listen to your body, and remember - health comes first.