Sometimes it feels like we carry the weight of the world on our shoulders—or at the very least, groceries, children, and barbell presses. When shoulder pain strikes, it makes those burdens even more difficult, sometimes downright impossible, to bear.
While not as common as back or knee pain, shoulder discomfort affects many people. The shoulder is one of the most complex joints in the body, made up of three bones: the humerus (upper-arm bone), scapula (shoulder blade), and clavicle (collarbone). The humerus connects to a shallow socket in the shoulder blade, held in place by the muscles, tendons, and ligaments that form the rotator cuff. Every time you move your arm—whether reaching for a high shelf, throwing a ball, or performing a row at the gym—these structures work together to make that movement possible.
What Causes Shoulder Pain?
The shoulder’s structure makes it more susceptible to injury. Its shallow socket and wide range of motion mean it relies heavily on surrounding muscles, tendons, and ligaments to maintain stability.
Shoulder pain may stem from an obvious trauma, like a car accident or high-impact sport injury, but it often develops gradually from everyday overuse. Repetitive overhead movements and activities that stress the joint can lead to wear and tear, which over time may result in discomfort or degenerative changes.
Many shoulder issues arise from an imbalance between strength and flexibility. Working one group of muscles without strengthening their opposing muscles can create tension and instability. For example, emphasizing chest exercises like pushups or bench presses without balancing with back and shoulder exercises can contribute to shoulder pain.
5 Effective Exercises for Shoulder Pain
Consistent stretching and strengthening can help relieve shoulder pain and improve mobility. Aim to perform these exercises five to six times per week for best results.
1. Arm-Across-Chest Stretch
Extend your right arm in front of you. Use your left hand to gently pull your right arm across your chest, stopping if you feel pain. Hold for 30–60 seconds, then switch sides. Repeat for three to five sets.
2. Neck Release
Sit or stand tall and slowly bring your chin toward your chest. Lean your head to one side to stretch the opposite shoulder. Hold for up to one minute on each side, breathing deeply. For a deeper stretch, gently use your hand to guide your ear toward your shoulder. Repeat three to five times per side.
3. Chest Expansion
Clasp your hands behind your back, or hold a strap or towel between your hands. Draw your shoulder blades together and lift your chest slightly, keeping your chin up. Breathe deeply for 10–15 seconds and release. Repeat three to five times.
4. Seated Twist
Sit tall in a chair with feet flat on the floor. Twist your torso to the right, placing your left hand on the outside of your right thigh, and gently push to deepen the stretch. Keep your shoulders relaxed and breathe deeply. Hold for 10–15 seconds, then repeat on the opposite side. Complete three to five sets.
5. 90-90 Shoulder Stretch
Stand in a doorway with elbows bent at 90 degrees and forearms resting on the doorframe. Step one foot forward and gently lean into the stretch while keeping your back straight. Hold for 20–30 seconds, then repeat two to three times.
Tips for Managing Shoulder Pain
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Avoid activities that worsen the pain.
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Apply rest, ice, or gentle massage to alleviate discomfort.
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If pain persists beyond a few days or worsens, consult a healthcare professional. Severe cases may require further treatment, including targeted therapy or medical interventions.
