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60 1st St  |  South Orange, NJ 07079  |  973-761-0022

Shoulder Pain Exercises to Reduce Pain and Increase Mobility

You are constantly moving your arms. To type, drive, play, run, lift or lower, hug, or cheer, your shoulders are an incredibly busy intersection of the body. Muscles and bones collaborate to balance that work between your back and your arms. Sometimes, though, there can be a communication breakdown. Whether by injury, poor posture, or overuse, your shoulders can be easily hurt.

The professionals at South Orange Chiropractic Center have tirelessly studied the musculoskeletal system and how to help it accommodate the daily demands of life. In conjunction with proper chiropractic care, they recommend a series of stretches and exercises to build muscle and lessen pain in your very active shoulders.

Before Getting Started

Always talk with your chiropractor or primary care physician before performing any exercises when dealing with shoulder pain. The shoulders are very intricate and should not be pushed beyond their natural capabilities. Application of ice after these exercises, and taking an anti-inflammatory, can also assist in reducing shoulder pain.

Five Easy Exercises You Can Do to Reduce Shoulder Pain

Remember to stay hydrated, breathe deeply, and to stop if you feel pain when performing the following:

Pendulum Swing1.  Pendulum Swing

Begin with this easy stretch. Stand near a chair or desk.

Place your left hand flat on the hard surface. Let your right arm and hand hang down in the air, your right shoulder relaxed. Stir your right arm slowly in a circular motion.

Complete 10 circles, and then switch arms.

back burn 2.  Back Burn

Stand with your back flat against the wall. For this stretch, you may need to cheat your feet forward away from the wall.

Bring your hands up to ear level, with your elbows, wrists, and the backs of your hands flat on the wall. Slowly push your hands up and together over your head. Then, return to starting position.

Repeat 5-10 times.

Note: Keep your lower back against the wall. This stretch can be difficult at first.

3.  Door Frame Stretch (or The 90-90 Stretch)

Stand in a door frame, feet shoulder-width apart. Raise your arms to a 90-degree angle with your torso. Bend your elbows to a 90-degree angle, and place your palms flat on either side of the door frame. Keeping your hands flat on the frame, lean forward as far as you are able.

Hold this position for 10 seconds.

crosschest arm stretch 4.  Cross-Chest Arm Stretch

Standing or sitting, grab your left arm just above the elbow with your right hand.

Raise and pull your left arm across your chest, keeping it parallel to the floor.

Hold this stretch for 20 seconds.

Return to your starting position, and then switch arms.

seated twist5.  Seated Twist

Sitting on the edge of a sturdy chair, step, or hard surface, keep both knees together and bent at a 90-degree angle. Keep your feet flat on the floor. Twist your torso to the left, and place your right elbow against your left knee. Hold this pose for 20 seconds.

Return to your starting position, and then switch arms and the direction of your twist.

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