Shoulder pain ignored can easily become neck and upper back pain if left unattended for long enough. As you already know, at least a quarter of the population complains of shoulder pain as something that inhibits their ability to enjoy their daily lives.

The important part to remember is that getting out of pain in almost all areas of the body requires a two-step process.  Today we’re going to discuss the importance of stretching and how that can start you on the road to recovering from painful shoulders and perhaps even neck issues.  Our next post on shoulders will discuss the second half of the one/two punch to ending shoulder pain – exercises.

Without getting too technical, there are some usual suspects when it comes to alleviating shoulder pain issues.  Typically we can begin by looking at the tension patterns in the front of the body (chest and front of shoulders). We then want to consider the upper back muscles and the role they play in contributing to shoulder dysfunction and pain, and finally we want to explore the rotator cuff health as a way of getting rid of pain.

The stretches shown below will start you on the process of getting rid of those knots and tension patterns that are creating your shoulder pain.   Remember, you always want to begin with some self-myofascial release prior to stretching, so that you can get the most out of your time.

The first 3 stretches should be done in a doorway. In a split stance position. Your lead foot should be slightly through the doorway, while your back foot should be slightly behind the doorway. Hold each stretch for 7-10 slow breaths, as you gently lean into the stretch.

Stretch #1: For this stretch, your hands should be reaching out and up towards the top of the door way. Your posture should look similar to the letter “Y”. Your hands will be resting on the door frame.

Stretch #2: For this stretch you’ll want to bring your arms down so that your elbows form a 90 degree angle. Both your forearms and hands should be supported on the frame of the doorway.

Stretch #3: For this stretch you’ll want to move your hands down the door frame so that they are at about a 45 degree angle.

Stretch #4:  For this stretch I will ask to stand in a tall posture and clasp your hands behind you.

Next, while keeping your hands clasped behind you, squeeze your shoulder blades together and as you tighten your tummy and lift your chest, push your clasped hands down towards the ground. Hold this hands pushing down, chest up position for 3-5 breathing in and out. Repeat 3 times.

Stretch #5:  For this stretch I will ask you to stand against a wall with your head, shoulders, and butt touching the wall.  Your feet will be 3-6 inches away from the wall. With your arms out wide, elbows bent at 90 degrees, rotate your hands down toward the ground while keeping your elbows at 90.

Only go as far as you can comfortably.  I would suggest 2 sets of 10-15 reps.

Most of us could afford to do each of these stretches daily. Some of us could afford to do them a few times a day. Start with once a day and see how they work for you. Please be sure to do a bit of self-massage (rolling) beforehand. That way you’ll be able to maximize the benefits.

Be sure to check back to get the second part of this strategy to get rid of shoulder pain. . . .  the exercises.