Shoulder pain is no joke. Did you know that the shoulder is one of the most complex muscles in the body? It allows you to rotate your arm 360 degrees. The shoulder itself is made up of several different muscles that all work together, like the rhomboid major and minor muscles, which control the shoulder blades and keep your shoulders from drooping.

How does poor posture cause shoulder pain?

If you are sitting at a computer all day or doing strenuous exercise, your shoulders will become sore and affect your posture. This is why stretching and exercising your shoulders and the muscles attached to your shoulders is so important. You are training and strengthening your muscles so that they remain in the proper positions and so you can maintain proper posture, which will help to reduce and possibly prevent shoulder pain.

What are some exercises to help relieve shoulder pain?

  • Shoulder Stretch: Hold your right arm in front of you with your hand near your waist. Take your left hand behind your right elbow and pull the arm across your chest. Hold for 30-60 seconds. Then, repeat on the other side. Do this three to five times with both arms.
  • Chest Expansion: Take a towel in your left hand and put your hand behind your back. Grab the object with your right hand and hold. Pull your shoulder blades together and lift your chin up. Hold for 10-15 seconds and then repeat three to five times.
  • Seated Twist: Sit in a chair with your legs and knees together. Place your right hand on your left thigh as you twist to the left. Look to the left while lowering your shoulders. Hold this position for 10-15 seconds and then repeat on the other side. Do this three to five times.


What to do if you still experience shoulder pain

If you are still experiencing shoulder pain for more than a week or two, you should fill out the form on our website or give us a call to schedule an appointment with one of our licensed physical therapists. We are committed to helping you feel better and getting you back to your active lifestyle. Arrow Physical Therapy has three locations for your convenience in New Jersey: Edison, Union and Woodbridge. Contact us today and take your life back from chronic pain.