Shoulder pain affects many people in part because its causes can vary— from exercise and injuries to bad posture while sitting at a desk. For minor shoulder pain, simple stretches can help relax knotted muscles, release pinched nerves, and unbind joints and tendons. Try these stretches to see if they relieve your discomfort.

How Can You Reduce Shoulder Pain at Home?

1. Shoulder Rolls

You may already do this when your shoulders are tense. Stand up with your feet a comfortable distance apart and your arms loose. Inhale as you raise your shoulders, then push them back, pushing your shoulder blades together. Exhale as you move your shoulders down and forward as far as you can. Repeat this several times, moving slowly. Your shoulders should make a circular motion when seen from the side.

2. Cross-chest Shoulder Stretch

Once again, stand comfortably facing forward. Raise one arm, palm facing the floor, and cross it in front of you. Use your other arm to pull it gently against your chest, increasing the stretch in your shoulder. Go as far as you can without discomfort, then hold the stretch for 20 seconds. Repeat it with the other arm.

3. Pendulum Swings

Find something to lean on, like a chair or table. Position yourself with one hand on this surface and bend at the waist so that when you let the other arm hang, it's in the open air. Swing it gently in circular motions, leaving your shoulder as loose as possible. Spend one to two minutes doing this, and circle in both directions. Then switch arms and repeat.

If simple stretches don't relieve your shoulder pain, consider trying chiropractic treatment or massage therapy from the experts at May Chiropractic & Rehabilitation in East Hartford, CT. With 18 years of experience, Dr. Ryan May provides cutting edge treatment, including X-ray diagnostics and laser therapy. Call (860) 568-3900 to schedule an appointment, or see a list of services online.