13 Jan How to Relieve and Get Rid of Shoulder Pain
Why do I have shoulder pain?
When people seek out shoulder pain exercises and shoulder pain relief, they usually skip the most important step in restoring freedom of movement, strength, and vitality. That step? Education. If you’re wondering how to get rid of shoulder pain, your best bet is to begin by learning where your problem originated. So let’s start there. What’s causing your shoulder pain?
The short answer: Your shoulder bones are out of whack.
When it comes to carrying body weight, the bones are designed to do the heavy lifting. When your shoulder bones are in perfect alignment, they protect our bodies from shoulder pain. But our bones can’t do their job when they’re out of alignment—and that means the muscles have to work harder to keep us from falling over.
When our shoulder muscles take on the weight, our bones were designed to carry, we end up experiencing muscle tension. Without corrective treatment, over time, this muscle tension can pull the bones further and further out of alignment.
Your head is heavy; it can weigh up to 13-15 pounds. So you need to give it a good platform for resting on the shoulders without tension. Think of this as a two-step process.
These stretches will help you carry the weight with your bones, not your muscles, and reverse the cycle of bad posture and pain.
Step 1: Decompress the front of the ribcage.
When your posture is off, the weight of your arms compresses the front of your ribcage. This causes your neck to pitch forward. Muscles in the shoulders and neck start to hurt because they’re holding the head at a bad angle. This stretch will help reverse this tension pattern.
Take a Bow Doorway Stretch (Needs photo)
Stand in a doorway and lift your arms out to the side until your elbows are level with your shoulders. Bend at the elbow and place your palms against the outer (wall side) of the doorway with your thumbs pointed upward.
Lean forward, bending at the waist.
Take eight deep breaths, bending further and further forward with each exhale. Work towards getting your torso parallel with the floor.
After the eighth breath, gently lift your torso and walk forward, releasing your palms from the doorway. Walk for 30 seconds to regain balance, leaving your chest open and upright.
What the point?
The goal here is to open up the chest, so that the shoulders can move back and be better aligned.
When we open the chest, our shoulders set further back and our ribcage is able to lift upward, giving our head a solid platform to balance on. This gives our shoulders a break and enables us to break the cycle of tension and overworked muscles.
How’s my form
Stand with your legs straight. As you lean forward, lead with your chest.
Restore the height to your head and neck.
Shoulder pain isn’t just shoulder pain. It’s usually a result of structural problems throughout the body. We can reestablish balance to the bones that support the weight of our head by restoring height to the head and neck.
Side-Flex Neck Stretch (Needs photo)
Open your shoulders and lift your chest. From here, place the palms of your hands on the backside of the top of your legs.
Face straight forward and lean your ear toward your right shoulder as far as you can. Wherever your head stops, take 3-5 deep breaths in through your nose. As you breathe out through your mouth, move your ear a tiny bit closer to your shoulder. Move more deeply into the stretch with each breath. After your fifth exhale, slowly switch sides.
What the point?
The goal here is to decompress the neck. You should feel relief as you pull your head upward.
How’s my form
Keep your shoulders back and breathe into the stretch going a little deeper with each exhale. Move slowly as you come out of this one.