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Bulletproof Your Shoulders: 3 Stretches For Shoulder Pain

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Chad Walding, DPT

November 20, 2024

When is the last time you did a body check? If it’s been awhile, close your eyes, take a deep breath, and bring your awareness to your body. How are your shoulders? Notice how they feel. Chances are, you might sense tension, discomfort, or even pain.

Shoulder pain or tightness is common, affecting 18 to 26 percent of adults (1). The good news? You can take steps to reduce discomfort and regain mobility with targeted exercises for shoulder pain.

Here are three exercises for shoulder pain from Dr. Chad Walding, DPT that can help bring relief and prevent further issues.

Table Of Contents

Understanding Your Shoulders

To really understand shoulder pain and how to address it, it helps to know its anatomy. The shoulder is one of the most mobile and complex joints in the body, designed to perform a wide range of movements. However, this versatility makes it more prone to injuries and pain.

Illustrated image of the anatomy of the shoulder with labels

The shoulder comprises three main bones and several key components:

1. Bones of the Shoulder

  • Humerus: The upper arm bone, which forms the ball of the shoulder joint.
  • Scapula: Commonly known as the shoulder blade, this bone provides support and forms part of the socket for the humerus.
  • Clavicle: Also known as the collarbone, it connects the shoulder to the chest and stabilizes movement.

2. Joints of the Shoulder

  • Glenohumeral Joint: The ball-and-socket joint where the humerus meets the scapula, allowing for rotational movements.
  • Acromioclavicular Joint: Where the clavicle meets the top of the scapula, essential for overhead movements.
  • Sternoclavicular Joint: Connects the clavicle to the sternum, providing a stable base for shoulder motion.

3. Soft Tissue Structures

  • Rotator Cuff: A group of four muscles and their tendons (supraspinatus, infraspinatus, teres minor, and subscapularis) that stabilize the shoulder joint and allow rotation and lifting.
  • Bursa: Fluid-filled sacs that cushion the bones, tendons, and muscles, reducing friction during movement.
  • Ligaments: Strong, fibrous bands that hold the shoulder bones together and provide stability.
  • Labrum: A ring of cartilage that deepens the socket of the shoulder joint, improving stability.

How Your Shoulder Moves

The intricate interaction of these bones, joints, muscles, and soft tissues allows the shoulder to perform a variety of movements, including:

  • Flexion and extension (raising and lowering the arm).
  • Abduction and adduction (moving the arm away from and toward the body).
  • Internal and external rotation.
  • Circumduction (circular motion).

This wide range of motion makes the shoulder incredibly versatile but also more susceptible to overuse, injury, and wear and tear.

Understanding the anatomy of the shoulder can help you appreciate why targeted exercises and proper care are so essential for maintaining its health.

Common Causes of Shoulder Pain

Shoulder problems can stem from various issues, most of which fall into four main categories (2):

  • Tendon Inflammation or Tear: Conditions like bursitis or tendinitis.
  • Instability: When the shoulder joint moves out of its normal position.
  • Arthritis: Chronic inflammation of the joint leading to stiffness and pain.
  • Fracture: Broken bones in the shoulder area.

Less common causes include tumors, infections, or nerve-related problems. Identifying the root cause of your pain can guide your approach to treatment and recovery.

Help Prevent Shoulder Pain in the First Place

Preventing shoulder pain starts with awareness and smart habits. Here are some tips to keep your shoulders healthy:

  • Maintain Good Posture: Avoid slouching or hunching over during daily activities. Keep your shoulders aligned with your ears.
  • Move Mindfully: Pay attention to your body mechanics during activities, especially when reaching overhead or lifting heavy objects. If you have to do these activities as part of your job, decide how you can move your body to minimize discomfort.
  • Avoid Overuse: Rest if an activity causes discomfort. Overuse can worsen shoulder pain.
  • Support with Supplements: Add collagen and turmeric to your routine. Collagen can strengthen your ligaments, while turmeric fights inflammation.
  • Exercise Safely: Use proper form during workouts and sports. Consult a certified personal trainer or physical therapist if needed.

3 Exercises For Shoulder Pain

Follow along with Dr. Chad Walding, DPT, as he leads you through three shoulder pain exercises.

1. Shoulder Extension Bridge

How to do this stretch:

  • Sitting on the ground, place your hands on the floor with your fingers facing outwards.
  • Raise your hips slightly off the ground. 
  • With your hips raised slowly bring your glutes toward your heels, extending your arms.
  • Return to the starting position by reversing the motion.

2. Blackburns

How to do this stretch:

  • Lie facing down. 
  • Place your arms with palms facing up at the base of your spine. They should look like little wings.
  • Lift you elbows above your glutes.
  •  Bring your arms forwards rotating palms to face down as it reaches past your head.
  • Return to starting position  by bringing arms backwards rotating palms to face upwards as it reaches your glutes.

3. Squat Thoracic Rotations

How to do this stretch:

  • Start by squatting down to the bottom of your squat and give yourself added support by placing one hand on the floor. 
  • While holding this position, rotate your torso and reach towards the ceiling with your free arm and hand. 
  • Hold this position for 2-4 seconds before alternating sides. 

When Should You See a Doctor?

While shoulder pain exercises can be highly effective, some situations require professional attention.

Consult a doctor if you’re unable to move your shoulders, the pain persists or worsens after two weeks of home care, or you experience severe pain in both shoulders or thighs, accompanied by a fever.

These symptoms could indicate underlying conditions, like polymyalgia rheumatica, which need medical evaluation (3).

The Bottom Line

Shoulder pain doesn’t have to limit your daily life. By understanding the causes, practicing good habits, and incorporating these stretches for shoulder pain into your routine, you can take proactive steps toward relief and prevention.

Make these exercises for shoulder pain a part of your daily self-care, and remember: consistency is key to seeing results. If you’re still struggling with discomfort, don’t hesitate to seek guidance from your healthcare professional. Your shoulders will thank you!

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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