Shoulder stretches to improve range of movement and decrease pain - exeactive.co.uk massage Tiverton shoulder

Shoulder pain, reduced range of movement or impingement is a very common complaint.

This can be caused by injury, poor posture, repetitive movement or lifting. In my experience can also cause headaches and neck pain if left untreated.

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Why shoulders get stiff and sore

The shoulder is the most mobile joint in the body, so it relies on muscles to keep it stable. Long hours at a desk, driving, lifting, or repeating the same movement at work or in sport can leave some muscles tight and others weak. Over time, this can reduce how far you can lift your arm, and it can cause pain at the front or top of the shoulder, the neck and the upper back.

Four gentle stretches to try

• Pendulum swings: lean forward with one hand on a table. Let the other arm hang and swing it gently in small circles for 30 seconds.

• Cross-body stretch: bring one arm across your chest. Use the other hand to hold it just above the elbow for 20 to 30 seconds.

• Doorway chest stretch: put your forearms on each side of a doorway at shoulder height. Step forward slowly until you feel a stretch across the chest. Hold for 20 to 30 seconds.

• Wall slides: stand with your back and forearms against a wall. Slide your arms up slowly as far as is comfortable, then back down. Repeat 8 to 10 times.

Move slowly and stay in a comfortable range. A stretch should feel like a gentle pull, not pain. Stop if a stretch causes sharp pain.

When to get help

If your shoulder pain lasts more than a few weeks, keeps coming back, or stops you sleeping, soft tissue therapy can help find the cause and ease it. See your GP first if the pain started after a fall or injury, or if you have numbness, tingling or weakness in the arm.

Find out more about soft tissue therapy in Tiverton and treatment for persistent pain, or book a session online.