Stretches for Rotator Cuffs and Shoulder Pain

February 12, 2020 10:44 pm Published by Leave your thoughts

Regardless of your occupation, lifestyle or athletic ability, your shoulders undergo a lot of stress on a daily basis. Your shoulders are hard at work every day, whether you’re getting through a tough upper body workout or you’re simply putting your groceries away. With all of that heavy use, it’s no wonder that so many people experience shoulder and rotator cuff pain. The good news is that there are some simple shoulder pain stretches in Las Vegas, NV that can alleviate this discomfort and improve the strength and flexibility of your shoulders.

Stretching is a great way to alleviate pain and discomfort while improving overall strength and flexibility. Just a few minutes of stretching every day can make a big difference in the way your shoulders feel. Here are some of the best shoulder and rotator cuff stretches in Las Vegas, NV:

  • Pendulum stretch: The pendulum stretch is a great way to alleviate tension and reduce pain and discomfort in the shoulders. To do this stretch, you’ll need a chair or table to brace yourself with. Stand next to your chair or table and lean over with one arm bracing against the furniture and the other arm dangling freely. Begin swinging your free arm around in a circular motion. Start with small circles and gradually work up to a bigger range of motion as your shoulder loosens up. Reverse the direction of the circles throughout the stretch and repeat with the other arm.
  • Chest crossover: The chest crossover stretch is a great standing stretch to relieve shoulder pain. Start by taking your right arm and moving it toward the left side of your body. Using your left arm, grab the right elbow to pull your arm across your body and stretch out the muscles.
  • Rotation stretch: One of the best shoulder pain stretches in Las Vegas, NV is the lying down rotation stretch. Start by lying down on the floor on the side of your body with a pillow or mat to prop up your head so it’s level with your shoulders. Hold a light weight in your upper hand and bend your elbow to a 90-degree angle with your upper arm against your body and your hand with the weight resting toward the floor. Move the weight up toward the ceiling while keeping your upper arm against your body. Do several repetitions on one side before switching to the opposite side.
  • Neck release: A neck release stretch is a quick, easy way to reduce pain. Sit or stand up straight and tilt your chin toward your chest. Once you feel the stretch in the back of your neck, lean your head to one side to stretch out your shoulder. Hold the stretch for about a minute before switching to the opposite side.

Shoulder pain treatment

If you’re dealing with persistent shoulder or rotator cuff pain, schedule an appointment with Bernard Ong, M.D. We serve patients with the most effective orthopedic treatments available. To get started with a shoulder pain assessment, please give our clinic a call today.

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