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Simple Exercises to Relieve Shoulder Tightness and Pain

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Shoulder Pain or tightness is common, and it affects 18-50 percent of adults but there are several ways to relieve Shoulder Tightness or Pain. On the Forum, there is also a post about Shoulder Stability, which you can search and read through.

Here are some simple shoulder exercises to help relieve pain and tightness. These lengthening and strengthening exercises will also improve flexibility, increase your range of motion, and bring greater comfort and ease to your movements. 


  • Bring your right arm across your chest.
  • Place it in the crease of your left elbow or use your left hand to support your arm.
  • Hold this position for up to 1 minute.
  • Repeat on the opposite side.
  • Do each side 3–5 times.


Neck Release is a good and gentle way to loosen tension in your back and shoulder. This is one of my favorite shoulder exercises to relieve Tightness, you should try it out.

  • Lower your chin toward your chest. You’ll feel a stretch along the back of your neck.
  • Gently tilt your head to the left to stretch your right shoulder.
  • Hold this position for up to 1 minute.
  • Repeat on the opposite side.
  • Do each side 3–5 times.   


Chest Expansion is like breathing in heavily and out but during chest expansion, you're not doing any breathing in or out rather you're using your chest, shoulder, neck, and arms. 

  •  While standing, hold both hands behind your back or you can use a band or towel.
  •  Expand your chest as your move your shoulder blades towards each other.
  •  Lift your chin and look up toward the ceiling.
  •  Hold for up to 30 seconds.
  •  Repeat 3–5 times.


This exercise is good for warming up your shoulder joints and increasing flexibility.

  • Stand with your left hand on the back of a chair. 
  • Allow your right hand to hang down.
  • Circle your right hand 5 times in each direction.
  • Repeat on the opposite side.
  • Do this 2–3 times per day.

In addition to doing these exercises, you can prevent shoulder pain by following a few simple tips and guidelines:

  • Practice good posture and avoid slouching or hunching over while sitting, standing, and doing your daily activities.
  • Pay attention to how you’re carrying your body throughout the day and make adjustments as necessary.
  • Get plenty of rest and take time off from any activity that causes pain.

See a doctor or Physical Therapist if you cannot move your shoulders or if your pain worsens or doesn’t improve after a few weeks of treatment. You should also see a doctor immediately if you have severe pain in both shoulders or both thighs or you have a fever.


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