4 Simple Stretches to Soothe Your Shoulders!

Looking for some extra stretches to relieve your pain? We’ve got you covered! 

These stretches are quick, easy movements you can do however many times a day feels right to you. They're designed to loosen tight shoulder and shoulder-adjacent muscles. 

Note: It is recommended that your care team, who is familiar with your condition, approve your exercise regimen. As always, if at any point you’re experiencing excessive pain, stop and consult your doctor.

Shoulder circles: 

1. For this exercise, begin by gently leaning over and supporting your healthy arm by holding onto a countertop or chair. 

2. Using the arm on your sore side, allow it to dangle straight down and make circles. Your circles should slowly go from small to bigger. 

3. Do 5 circles each time and don’t forget to switch directions. 

4. Repeat this exercise up to 10 times throughout the day. You can start with less and work your way up.

Arm across the chest:

1. This is a classic stretch you may be familiar with. Simply hold your right hand out in front of your body. 

2. Then reach your left hand behind the elbow while pulling your right arm carefully to the left and across your chest. If you feel pain, lower your arm a bit. 

3. Hold in this position for 30 seconds up to 1 minute and then release. 

4. You can repeat this stretch up to 5 times.

Neck release:

1. Sit up straight, slowly bring in your chin toward your chest until you can feel the stretch in the back of your neck. 

2. Then lean your head toward the left to stretch the right shoulder, or lean to the right and you’ll feel a good stretch in the left shoulder. 

3. This stretch should be held for about a minute on each side. 

Chest expansion:

1. For this exercise you’ll need a resistance band. 

2. Using your both hands, hold the band behind your back. 

3. Move the shoulder blades toward one another and carefully lift your chin up. 

4. Hold for up to 15 seconds each and do it  up to 5 times.