Shoulder pain can be incredibly impactful on your daily routine. Because most of us rely on a healthy shoulder for thousands of movements, when it’s stiff or sore, it can hinder everything from brushing your teeth to mousing on a computer to working out. 

While many people opt for the medicine bottle, it’s not a sustainable way to encourage shoulder health and strength.

This post offers three exercises that will naturally improve comfort by supporting a functioning shoulder and contribute to the healing process.

3 Exercises to Reduce Shoulder Pain & Stiffness

When experiencing shoulder pain, your initial instinct might be to avoid movement and exercise. However, it’s crucial to keep your joint moving unless you have a serious injury like a dislocation or fracture. Not moving your shoulder could worsen issues like stiffness, poor posture, and pain, which you’re trying to prevent.

Below are three of the best exercises to help safely alleviate your shoulder pain.

Shoulder rolls

Shoulder rolls can help reduce shoulder pain by improving circulation, releasing tension, and increasing flexibility in the shoulder muscles and joints. 

This gentle movement warms up the muscles and promotes the flow of synovial fluid, which lubricates the joints. By moving the shoulders through their full range of motion, shoulder rolls help relieve stiffness, correct posture, and relax tight muscles, which are common sources of shoulder discomfort. 

How to perform the shoulder roll exercise: 

• Shrug your shoulders and hold for three seconds
• Roll your shoulders back and hold for three seconds
• Relax your shoulders down

Repeat 10-20 times to contract and relax the muscles.

Pro tip: Regular shoulder roll practice can help prevent muscle imbalances and reduce the risk of developing chronic shoulder pain. 

Shoulder blade set

The shoulder blade set exercise (also called scapular setting or scapular retraction) is designed to strengthen the muscles around the shoulder blades (scapulae) and improve posture. This exercise targets the rhomboids, trapezius, and other stabilizing muscles of the upper back, which are essential for maintaining proper shoulder alignment and reducing shoulder pain.

How to perform the shoulder blade set exercise:

• Stand or sit straight with your shoulders relaxed and your arms by your sides
• Gently pull your shoulder blades back and down as if you are trying to tuck them into your back pockets; keep your shoulders down and avoid shrugging them up toward your ears
• Hold this position for five to 10 seconds, focusing on squeezing the shoulder blades together without arching your lower back or sticking out your chest excessively
• Relax your shoulder blades and return to the starting position

Repeat 10 to 15 repetitions, aiming for two to three sets.

Similar to shoulder rolls, these exercises help position the shoulder blades correctly, improving shoulder mechanics and reducing pain.

Elbow press

Perform this exercise while seated in your chair. Press your elbows firmly into the armrests to engage all the muscles around your shoulders. Hold the contraction for three seconds.

Repeat 10-20 repetitions, aiming for two to three sets.

It’s important to remember that some movements and exercises may not suit your unique injury or shoulders. Be sure to avoid activities that involve repetitive overhead pushing or pulling, as they can cause further damage. And, always listen to your body. If your discomfort worsens during any exercises or movements, stop. 

Let Our Orem Chiropractor Help Relieve Your Shoulder Pain with Lasting Results 

Exercising for shoulder relief is a natural way to help reduce your pain; however, finding the source of your symptoms is critical for lasting relief. 

We provide comprehensive chiropractic services, including a thorough physical assessment and a discussion of everything from your lifestyle to accidents to pain points so the optimal healing strategy can be designed. 

Chiropractic solutions we utilize to reduce shoulder pain include:

• Chiropractic adjustments 
• Instrument-Assisted Soft Tissue Mobilization (IASTM)  
• PRP injections  
• Massage therapy
• Sports injury rehabilitation  
• Dry needling
• Kinesio taping
• Golf injury rehab 
• Car accident rehab  
• And more

Whether your shoulder pain is minimal, chronic, or intense, finding an effective remedy is crucial to your quality of life. When pain goes unchecked, it can worsen and spread, even nurturing more significant conditions.

Our Orem chiropractic team is prepared to find the cause of your pain and help your body heal naturally. We’ll also advise you on how to protect your body, so you leave us with the tools to stay strong and healthy. 

Don’t wait any longer to get the comfort you need to return to your active lifestyle. Schedule your appointment today, and let us help you thrive.