What Are the Best Stretches for Shoulder Pain?

 

Shoulder pain can affect anyone, but it’s especially common for seniors due to the natural wear and tear on joints over time. Whether you experience stiffness, discomfort, or limited mobility, several stretches can help alleviate shoulder pain and improve flexibility. At Athulya Senior Care, we understand how important it is to stay active and comfortable as we age, and we’re here to help you or your loved ones with rehabilitation care that focuses on mobility, strength, and overall well-being. Explore some of the best stretches to relieve shoulder pain and promote better movement.

1.       Seated Shoulder Rolls

Sit comfortably with your back straight. Slowly roll your shoulders in a circular motion, first forward for 10 repetitions, then backward for 10. This simple movement helps loosen the shoulder joints and ease the upper back and shoulder tension.

2.      Overhead Reach (Seated or Standing)

Stand or sit with your feet hip-width apart. Reach one arm overhead and hold for 10-20 seconds, then slowly lower it. Repeat on the other side. This stretch enhances shoulder and upper back mobility.

3.     Chest Stretch (Seated)

 While seated, clasp your hands behind your back and gently lift your arms to open your chest. Hold for 15-20 seconds, then relax. This stretch targets tightness in the front of the shoulders and chest, which often develops from poor posture.

4.     Pendulum Stretch

Stand next to a sturdy chair or counter and let one arm dangle loosely at your side. Gently swing it in small circles, gradually making the circles larger. This gentle movement improves shoulder joint mobility without causing strain.

5.      Cross-Body Shoulder Stretch

 Sit or stand tall and bring one arm across your chest at shoulder height. Use the opposite hand to gently pull your arm toward your chest, holding for 15-20 seconds. Repeat on the other side to stretch the upper back and shoulder muscles.

6.     Wall Angels

Stand with your back against a wall, feet about six inches away. Press your lower back, upper back, and head against the wall, then raise your arms into a “W” position. Slowly slide your arms upward into a “Y” shape. This helps open the shoulders, improves posture, and benefits seniors.

7.      Neck and Shoulder Stretch

Sit or stand up straight and tilt your head gently to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds, then switch sides. This simple stretch relieves tension in both the neck and shoulders.

8.     Towel Stretch

Hold a towel behind your back, with one arm overhead and the other behind your back. Gently pull the towel with your top hand to stretch your shoulder. Hold for 15-20 seconds, then repeat on the other side.

9.     Arm Elevation (Seated)

Sit straight and slowly raise one arm overhead, keeping your elbow straight. Hold for 5-10 seconds, then lower and repeat with the other arm. This increases flexibility and range of motion in the shoulders.

Tips for Safe Stretching for Seniors:

●       Go slow and gentle to avoid overstretching.

●       Breathe deeply and relax your muscles.

●       Use support, like a wall or sturdy chair, to maintain balance and stability.

At Athulya Rehabilitation Care, we prioritize your health and comfort. If you or a loved one are experiencing shoulder pain or other mobility challenges, our expert team of physiotherapists offers specialized rehabilitation care to enhance strength, flexibility, and overall wellness. Call us at 98849 45900 or visit our Athulya Senior Care website today to learn how we can help improve your quality of life and keep you moving pain-free!