3 Easy Shoulder Stretches for Pain and Tension

Adrienne Burdette July 08, 2020 No Comments

July 8th, 2020 Compiled by numerous media and web sources.

At any given time, up to 75% of people suffer from pain and tension in their neck and shoulders. Computers and desk work are to blame for a lot of it, but stress and poor posture are also common factors. Doing easy shoulder stretches every day can help alleviate the problem so you can feel your best.

When people feel scared, stressed, or nervous, they typically tense their shoulders. It’s a subconscious action that causes most people to carry pain and tightness in this area. Without realizing it, you likely tense your shoulder and neck muscles when you’re having a difficult day at work or are feeling overly emotional. Whatever the cause, the one thing everyone has in common is that nobody enjoys tense, painful shoulders.

Below are three easy shoulder stretches to do every day to reduce pain and tension.

  1. Shoulder Rolls

    You probably remember doing shoulder rolls in gym class. They promote mobility in your shoulder girdle, preparing you for other shoulder stretches. And they can also improve your posture by strengthening and stretching your upper body.

    Shoulder rolls can be done from a seated posture or while you are standing. The seated variation is just as effective as the standing one if you have a chair with no arms. Choose the option that works best for your body.

    To do shoulder rolls:

    • Sit or stand with your feet hip-width apart.
    • Allow your arms to hang loosely at the sides of your body.
    • Take a deep breath in as you lift your shoulders toward your ears.
    • Move the shoulder blades back and together at the top of your inhale.
    • Exhale as you gently drop your shoulders back and down.
    • Move your elbows forward to stretch the back of your shoulders at the bottom of your exhale.
    • Repeat these shoulder stretches 10 times, taking a breath between each one if needed.

    Work to get a full range of motion as you roll your shoulders for the best results. If you love how these shoulder stretches feel, try reversing the direction for another set of 10!

    You might hear popping or crunching as you roll your shoulders. In most cases, this is nothing to worry about and will lessen in time.


  3. Cross-Body Shoulder Stretch

    The cross-body shoulder stretch is another one that you’ll probably remember from gym class. This stretch targets the back of your shoulder, helping to extend those muscles and release tightness.

    This classic shoulder stretch will help your upper body feel more limber over time. It can also help correct uneven tension on one side of the shoulders. Take it easy when you’re first starting so that you don't overdo it. This shoulder stretch can also be done sitting or standing based on your body and comfort.

    To do the cross-body shoulder stretch:

    • Sit or stand with the feet hip-width apart.
    • Straighten your right arm at the side of your body.
    • Bright your right arm across your body to point at the floor past your left foot.
    • Bend your left arm at the elbow, hooking your left forearm under the right forearm.
    • Use the left forearm to pull the right arm up, in, and across your body to shoulder height.
  4. Ear to Shoulder Stretch

    Ear to shoulder is one of the most basic shoulder stretches, and many people do it instinctively when they’re in pain. It also helps alleviate neck pain, which is linked to shoulder pain and tension.

    You can do this pose anywhere, whether you’re stuck in traffic or standing in line at the post office. Like the other stretches on this list, choose to sit or stand based on your body’s mobility and comfort.

    To do the ear to shoulder stretch:

    • Sit or stand with your feet hip-width apart and your back straight.
    • Exhale as you gently tilt your right ear toward your right shoulder.
    • Keep your eyes looking forward and your left shoulder down.
    • Deepen the stretch by holding your left arm straight with the hand flexed as if pressing against a wall.
    • Stop and hold the stretch for 20 seconds when you come to a good stretch that is not painful.
    • Repeat this stretch three times per side.

    The ear to shoulder stretch helps lengthen and release the fascia in your shoulder, promoting long-term relief.

Stay Safe and Listen to Your Body

If you feel sharp or shooting pain at any time while stretching, consult a physician before continuing. These three simple shoulder stretches are safe when performed gently with proper attention to posture. Do them daily or whenever you feel shoulder tension or pain arising.

Your Kailo pain patch is an excellent complement to your shoulder stretches. Living a pain-free lifestyle requires making full use of all of the tools in your toolbox.

Relax, stretch, and apply Kailo.

PS: Haven’t tried Kailo yet? Here’s what others are saying…

July 8th, 2020 Compiled by numerous media and web sources.


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