Hold the stretch for 30 seconds and then relax for 30 seconds. If you feel pain, stop the exercise and call a doctor specializing in orthopedics. Place a cushion under your forehead, chest, or legs for support. Gently stretching after strengthening exercises can help reduce … Bend your left knee and place the foot on the floor behind your right leg, with your knee pointing up. Upright External x 10 motions and 15 sec hold Bent over T-Rotations x thumbs up 10 / 15 sec / pinkies up 10 Stretch is one of the greatest exercises for shoulder pain and this is a stretching exercise for relieving the pain in shoulders. Hold it for 30 seconds and then release it for 30 seconds. Keep your arm straight and slowly raise the dumbbell to eye level. Place a cushion or block under your head or shoulder for support. Shoulder Stretches. This exercise stretches your shoulder muscles. Stretches the trapezius (neck), latissimus dorsi … Strengthening exercises for the core and upper body is an excellent way to work on your posture and improves muscle flexibility. Switch sides and repeat. Hold the movement for 30 seconds and then relax for 30 seconds. This exercise promotes flexibility and range of motion in your shoulders. For a larger stretch, drop your shoulder blade on the opposite side toward the floor. While seated, extend your arms out to the sides. All rights reserved. Place your right hand down wherever it’s comfortable. Mobility is key to proper shoulder function. This exercise is good for warming up your shoulder joints and increasing flexibility. Here’s how maintaining good gym etiquette can help keep you healthy while…, The crunch is a popular core move, but it isn’t safe for everyone due to the strain it can put on your back and neck. You can also do an advanced version of this exercise with the towel draped over your good shoulder. Stand tall with light dumbbells in each hand. Hold your upper left arm using your right hand, pulling it until you feel the stretch at the back of your shoulder. Tip: You can add light weight (2 to 3 lbs) to increase the difficulty as the exercise gets easier. Shoulder exercises can be useful in the treatment of many of the common causes of shoulder pain. Another basic exercise that helps loosen you up is the shoulder roll. With your shoulder under you, bend your left arm at a 90-degree angle. Reach your right hand around to bring your palms together. The good thing is that if this pain is caused by stress, bad sitting habits, or lack of activity, regular stretching can make a big difference and even give you permanent relief. We ask a lot from our shoulders, including having the strength and flexibility to reach, lift, hold, carry, press and pull. Maintain a slight bend in your knees as you press your weight evenly into your hands and feet. Lift your right hand up toward the ceiling with your palm facing away from your body. Don’t push yourself beyond your limits, and discontinue the exercises if you experience pain that goes beyond mild discomfort. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. September 16, 2020. From non-invasive treatment options, such as icing, biologic injections, and physical therapy, to minimally invasive or complex surgery, you can count on the fellowship-trained orthopedic experts at MedStar Orthopaedic Institute at MedStar St. Mary’s Hospital to get you back to the activities you enjoy without shoulder pain. This stretch opens your chest and strengthens your shoulders. • Keep the elbow of the shoulder you are stretching against the side of your body and push the stick horizontally as shown to the point of feeling a pull without pain. • Hold for 30 seconds and then relax for 30 seconds. Support your left arm with the elbow crease of your right arm or use your right hand to hold your left arm. It’s best to rest your shoulder, but you can do some light exercises to stretch the muscles in the arm, shoulder, and chest in conjunction with strengthening your rotator cuff. Start with a 10-minute routine and gradually increase the duration as you get stronger and more flexible. Top 5 Exercises to Relieve Shoulder Pain The shoulder joint is the most complex joint in the human body. But is it real? A stiff neck and tight shoulders are very well known issues for many of us. Many perform this as a warmup. Lie down on a table or bed on your stomach. … Proper shoulder movement requires supporting muscle groups to work together in a coordinated fashion. Count to five as you lower your left arm to the original position. That’s why it’s common to feel tension—or even pain—in our shoulder joints, especially after doing the same motions over and over again. When doing this exercise, lower your arm if you feel any pain in your shoulder. Cross-body Shoulder Stretch […] One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach, Germs at the Gym: How to Work Out Without Worry, How to Do Crunches and Other Exercises for Toned Abs. Repetitions: 2 sets of 10 on each side Repetitions: 3 sets of 8 on each side Repetitions: 3 sets of 8 to 12 on each side Sitting with your back straight, tilt your head sideways toward your shoulder. Attach the loop to a doorknob or other stable object. Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder. Practice good posture and avoid slouching or hunching over while sitting, standing, and doing your daily activities. With your shoulder under you, bend your left arm at a 90-degree angle. Push the stick horizontally with your right hand until you feel the stretch in the back of your shoulder. Grasp a broomstick, yardstick, golf club, or other light stick with your left hand in front of your body and the other end of the stick with your right hand. Exercises and Stretches for Shoulder Pain By admin Most people experience shoulder pain at some point in their lives. Twist your upper body to the right, bringing the back of your left hand to your thigh. Sink your hips back onto your heels and extend your arms in front of you. You can reduce shoulder pain by strengthening your entire upper body and doing stretches that help loosen tight muscles and improve your range of … © Copyright 2020 MedStar Health | 10980 Grantchester Way Columbia, MD 21044, John A. Kuri II, MD, Orthopedic surgeon at MedStar Orthopaedic Institute at MedStar St. Mary’s Hospital. Simple Shoulder Pain Exercises Shoulder Roll. When possible, elevate your shoulder above heart level. External Band Rotations is a good shoulder strengthening exercise. Start on your hands and knees. Repetitions: 4 on each side Start on your hands and knees. Hold for 30-60 seconds, then slowly roll back to your belly and switch sides. Repetitions: 3 sets of 8 to 12 on each side Tip: Use slow and controlled movement when lowering the weight. Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. To promote proper posture, draw your shoulder blades down, elongate your spine, and engage your abdominals. Make a loop with a 3-foot-long exercise band, tying the ends together. With all this activity, its unsurprising that we experience some degree of shoulder discomfort in our life. Tip: Avoid arching your back by tightening your abdominal muscles. While doing these exercises, focus on relaxing and releasing any tension in your shoulders and anywhere else you feel tightness. Hold here, then tip your chin downward toward your shoulder. Hold light dumbbells in both hands with arms outstretched in front of you. Tip: Use slow and controlled movement when lowering the weight. Consider performing these stretches and exercises three to four days a week to maintain and improve shoulder motion, and gradually progress to the strengthening exercises to improve function. Lean forward, placing your right hand on a counter or table for support. Try these shoulder stretches for shoulder pain relief. Repeat the stretch with your left foot forward. Support your left arm by grasping your upper arm with your right hand. It is tasked with giving you both the mobility to move your arm 360 degrees, as well as the stability that allows all the bones, muscles, tendons, and ligaments that make up the shoulder to work together. Slowly raise both hands to a slightly overhead position at the same time. Hold the stretch for 30 seconds. For each exercise, use light dumbbells that allow you to perform the minimum number of eight repetitions in a set. Do these exercises on a regular basis to relieve and prevent shoulder pain. Across-the-chest stretch. Tips for creating and maintaining healthy habits during COVID-19. Repetitions: 4 of each on both sides On an exhale, roll your spine as your draw your elbows in toward your chest. These shoulder pain relief stretches are great for helping to relieve general shoulder pain and shoulder tightness. Stand with your left hand on the back of a chair. Relax in Child’s Pose before repeating this stretch on the left side. Flexion Stretch. This inversion pose strengthens and stretches the muscles in your shoulders and back. Slowly return to the starting position and repeat. Repetitions: 3 sets of 8 to 12 repetitions on each side Tags: MedStar Healthshoulder exercisesshoulder painshoulder stretchesstretchesWellness. Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up. Hold a yardstick, golf club, or other light stick behind your back with your left hand. Cross your elbows in front of your body with your right arm on top. Another Shoulder Stretch. To deepen the stretch, place your hands closer together along the towel or strap. Seated shoulder stretch. Put your left hand on your right shoulder. Shoulder pain Keeping active with shoulder pain It’s important to keep active, although you should aim for a balance between rest and exercise. Do these simple exercises three to six times per week to relieve shoulder pain. Tip: Keep your back straight and your knees slightly bent. You’ll need a … Lightly grasp the end of the stick with your right hand. Hold the movement for 30 seconds and then relax for 30 seconds. by John A. Kuri II, MD, Orthopedic surgeon at MedStar Orthopaedic Institute at MedStar St. Mary’s Hospital While shoulder pain caused by an injury or trauma should be treated by a doctor specializing in orthopedics, there are stretches and exercises you can do at home to get rid of shoulder pain. Tip: Be careful not to shrug your shoulder toward your ear. You can also use a heating pad or take an epsom salt bath. To determine what’s causing the pain and the best treatment plan, a doctor may do an X-ray, ultrasound scan, or magnetic resonance imaging (MRI) scan. 10 tips to keep your family healthy while at home. Blade Squeezes If you experienced a sudden injury or trauma to your shoulder, or your shoulder pain is worsening and affecting your sleep or quality of life, don’t wait to visit an experienced orthopedic expert. Place your right knee on a bench, leaning forward to support your body with your right hand on the bench. While shoulder pain can be caused by direct trauma to the shoulder, if the muscles and soft tissues that support the shoulder weaken, become stiff, or are injured, our shoulders become susceptible to injury. The Injurymap app offers a personalized exercise plan that can treat your shoulder pain. Category: Living Well, Staying Active     Allow your left arm to hang relaxed at your side. Release for 30 seconds. Stretches for shoulder pain is the best exercise for fast recovery. Exercises are an effective non-surgical treatment for many shoulder conditions. Exercises that target the shoulders and surrounding muscles can strengthen and stabilize the joint, helping to relieve tightness, improve range of motion, and prevent injury. Bend your left elbow and place the hand by your left shoulder. Follow the RICE method by resting, icing, and compressing your shoulder. Place 1 hand on your shoulder and 1 hand above your ear to gently guide the movement. There’s no equipment required, but you may choose to use either a myo-fascial or tennis ball for one of the movements. This exercise is a gentle way to loosen tension in your neck and shoulders. These exercises are also part of the usual rehabilitation from most any shoulder surgery. Losing Sleep During COVID-19? Shoulder exercises should be performed under the direction of a physician to ensure the proper muscles are being targeted for your condition. Lie down on your left side on a flat, firm surface. Gently press your chest and shoulders toward the ground to deepen the stretch. Reps: 2–4Hold: 10–30 seconds. Stand in a doorway with your elbows and arms forming a 90-degree angle. Read on to learn how to do 10 simple shoulder exercises to relieve pain and tightness. Stretch only to the degree that is comfortable on any given day. Posterior Shoulder Capsule Stretch. Keep your left hand on the floor for support, lift it toward the ceiling, or bring it around to the inside of your right thigh. Use your good arm to pull the affected arm upward to stretch it. Shoulder pain or tightness is common, affecting 18 to 26 percent of adults. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Chances are you’ll feel some pain, tension, or sensation in this area. Slowly turn your head to the right side until your chin is over the shoulder and parallel to the floor. These shoulder stretches and exercises may help relieve shoulder pain. Tip: To make sliding easier, hold a towel or walk your fingers along the surface. 4 Lifestyle Changes to Prevent Heart Disease. Starting position: Sit up straight on a chair. Shoulder pain can be caused by muscle tightness and/or weakness. This exercise stretches your shoulders and neck. Keeping your elbow tight by your side, bring your arm across your body. Place both hands on a long table in front of you while sitting down and upright. © 2005-2020 Healthline Media a Red Ventures Company. These stretches are intended to increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Pay attention to how you’re carrying your body throughout the day and make adjustments as necessary. These lengthening and strengthening exercises will also improve flexibility, increase your range of motion, and bring greater comfort and ease to your movements. Step your right foot forward as you press your palms into the sides of the door frame. See a doctor or physical therapist if you are unable to move your shoulders or if your pain worsens or doesn’t improve after two weeks of treatment. On an inhale, open your chest and lift your arms. Tip: Avoiding pressing down on or bending your wrist. Hold this position for up to 30 seconds. Repetitions: 4 on each side Tip: Keep your elbow pressed into your side. While shoulder pain is common, it can be prevented and treated. Keep your hips facing forward during this exercise. Hold for at least 30 seconds. Hold for 15 to 30 seconds. Add weight in one-pound increments up to five pounds. Our website services, content, and products are for informational purposes only. Cup your left elbow with your right hand. With relaxed shoulders, gently pull your left arm across your chest. Lie down on your left side on a flat, firm surface. Top 10 Exercises to Relieve Shoulder Pain and Tightness 1. It is also important if surgery has been done to only perform exercises that will not overly stress a… Hold the bottom of the towel with the affected arm … This article tells you whether you can lose weight by walking 1…. Slowly straighten your elbow, bringing the weight overhead. If the arm position is uncomfortable, do this exercise by holding opposite shoulders. Stand in the middle of the band … Repetitions: 2 sets of 10 on each side The research is mixed on what is best. In addition to shoulder exercises, you can try home remedies to ease pain and encourage healing. Learn how to do a crunch safely…. We use our shoulders to do just about everything, from pushing and pulling to lifting and carrying. Get plenty of rest and take time off from any activity that causes pain. Whether you run on an empty stomach or have a snack beforehand is really up to you. Lift your chin and look up toward the ceiling. Shoulder pain can keep you from being able to raise your arms to get dressed, or reach up to a cupboard or out to a door. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? In addition to doing these exercises, you can prevent shoulder pain by following a few simple tips and guidelines: Take care when you do activities that involve reaching for something overhead, carrying heavy objects, or bending forward. Sit in a chair with your ankles directly under your knees. Gently pull the stick horizontally with your right hand until you feel a stretch in the front of your shoulder. Repetitions: 3 sets of 10 slides Keep a straight back as you lean and shift your weight onto your toes. You can also try manipulative therapies such as chiropractic adjustments, osteopathy, or Rolfing. Activate your right shoulder and arm to avoid collapsing into this area. Gently swing your left arm forward and backward, side-to-side, and in a circular motion. Bring your left arm across the front of your body at about chest height. Repeat the motion 10 times. Slowly return to a resting position and repeat. Exercises to Help You Recover from Shoulder Impingement. You can also try home remedies to treat shoulder pain on your own. Keep your elbow tight by your side and bend it at a 90-degree angle. Stand tall and keep your legs and shoulders are wide apart. Repetitions: 3 sets of 20 on each side As you get stronger, increase your weight while lowering the number of repetitions. A highly trained doctor specializing in orthopedics can accurately diagnose your shoulder pain and determine the best course of treatment. Hang down your arms on the sides. Tip: As you get stronger, widen your hand position so they are raised approximately 6 to 12 inches outside of your shoulders. Think of it as the gateway to the rest of the exercises. From Downward Dog Pose, bring your big toes together and your knees slightly wider than your hips. If shoulder pain is left untreated, however, it can become a chronic problem that can inhibit everyday activities like carrying groceries, getting dressed or combing your hair. Stand tall with a light dumbbell in your left hand. With your left hand palm facing your body, slowly raise your left arm and rotate your hand to the thumbs-up position. Allow the twist to start in your lower back. • Repeat on the other side. You’ll feel a stretch along the back of your neck. While all the moves on this list will help loosen your shoulders, relieve tension, and increase flexibility, this should be your first stop. Each time you increase weight, begin with three sets of eight repetitions before progressing to 12 repetitions. This exercise helps increase flexibility and range of motion in your shoulder joint and the surrounding muscles. Tip: Avoid putting pressure on your elbow. Do not push yourself beyond your limits, and discontinue the exercise if you feel pain beyond mild tightness or discomfort. 9. Typically, one just takes some anti-inflammatory medicine, ice, and rests. Stretch to the degree that is comfortable for you on any given day. Shoulder exercises strengthen your shoulder muscles and encourage proper shoulder function, which helps you to: These five easy shoulder stretches, along with a few exercises, can help you relieve shoulder pain at home with minimal equipment. Neck release. "The muscles need to be long and flexible to stay healthy. This exercise stretches the tissues and muscles on the back of the shoulder. Regular massage and acupuncture treatments can help relieve pain and bring balance to your body. To deepen the stretch, lift your arm to shoulder height. Slide your hands together forwards along the table to gently stretch overhead as you lean forward. 4 Easy Stretches for Neck and Shoulder Pain. These exercises will help to avoid worsening shoulder pain impingement. Hold the movement for 5 seconds once you reach your maximum stretch, then slowly return to the upright position. MedStar Health provides a one stop shop for health-focused recipes and classes. Talk to your doctor before starting any exercise program if you have any medical conditions that could be affected. The key word is … Lateral Flexion Stretch. Primarily stretches the shoulder. Let your arm hang over the side with a light dumbbell in your hand.. Keep your elbow straight and squeeze your shoulder blade toward the opposite side of your body. Using the same 3-foot-long loop attached to a doorknob or stable object, grasp the loop with the hand furthest from the loop. Lower your chin toward your chest. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Be the first to know about timely and helpful health information to help you and your family live a healthy life. Luckily, you can take steps to relieve discomfort in your shoulders. … Gently tilt your head to the left to stretch your right shoulder. If you play sports that cause shoulder pain, make sure you’re using proper form and technique. These could be signs of polymyalgia rheumatica, a condition that warrants prompt treatment. As the exercise gets easier, progress to three sets of 12 repetitions. You can also do this exercise laying on your side, using light dumbbells to perform a similar motion as when using the bands. Close your eyes, take a deep breath, and bring your awareness to your shoulders, noticing how they feel. Last medically reviewed on June 24, 2019, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Hold the band with the hand closest to the loop with your elbow at your side and bent at a 90-degree angle. Shoulder stretches that focus on mobility and range of motion can be preventive for the onset of shoulder problems. You should also see a doctor immediately if you have severe pain in both shoulders or both thighs or you have a fever. Tip: Keep hips facing forward and avoid leaning or twisting while pushing or pulling the stick. Allow your chest to fall heavy toward the floor, relaxing your spine and shoulders. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. This restorative pose helps relieve tension in your back, shoulders, and neck. There are a variety of causes of shoulder pain, but most conditions can be broken down into the following categories: Stretching gets your blood flow circulating so you can safely and gradually improve motion and perform shoulder exercises. If your pain increases when exercising, stop doing it and seek medical advice. To help determine if kipping pullups are right for you, this article examines what they are, benefits, the differences between standard pullups, and…, Researchers found that playing golf regularly, at least once a month, was associated with a lower risk of death. It’s best to remain generally active and try to get some level of exercise every day. External Band Rotation. Does Walking 1 Hour Every Day Aid Weight Loss? Lean forward and engage your core. A slight stretch will be felt in the back of the neck. To ease pain, you may take over-the-counter pain relievers such as ibuprofen or acetaminophen. Press through your left hand to roll your body over your right shoulder. This pose relieves tightness in your chest, shoulders, and upper back. 1 A regular stretching and exercise program can strengthen the shoulder muscles and improve joint flexibility. Keeping your elbows close to your sides, bring the weight toward your shoulders. Healthline Media does not provide medical advice, diagnosis, or treatment. Use your right arm to push your left arm down until you feel a stretch in the back of your left shoulder. Hold for 10 seconds. Circle your right hand 5 times in each direction. This exercise helps increase flexibility and range of motion in your shoulder joint and the... 2. Stretching Can Help to Relieve Shoulder Pain. In general daily stretching can help reduce pain, improve overall shoulder function, and support injury prevention. You should feel a stretch in the front of your shoulder. Repetitions: 3 sets of 8 on each side try shoulder exercises for 6 to 8 weeks to stop pain returning – the Chartered Society of Physiotherapy has exercises for shoulder pain stand up straight with your shoulders down and gently back sit with a cushion behind your lower back rest your arm on a cushion in your lap Keeping your spine straight, bring your head toward your feet so that your shoulders are flexed overhead. Slowly return to the start position and repeat. Increase weight by 1-pound increments as the exercise gets easier. Or try natural pain relievers such as turmeric, willow bark, or cloves. Place it in the crease of your left elbow or use your left hand to support your arm. If you have to do these activities as part of your job, decide how you can move your body to minimize discomfort. Bend your elbows, placing the backs of your forearms and hands together. But an easy way to stave off shoulder problems is to regularly stretch the muscles that support the joints. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Continuing the exercises and treatments even after you feel better will help prevent the pain from coming back. Hold for two seconds and slowly lower to the starting position. Do not overstretch. As you progress, move to a wall and try the overhead stretch while standing, using the wall to slide your hands along. Start in an upright, standing position. Press into your hands to lift your hips up toward the ceiling. Stop when your left hand reaches shoulder height and your arm is parallel to the floor. Keeping the shoulders back, bring the chin toward the chest by bending the head straight forward. These stretches for neck and shoulder pain help relieve the stiffness in the muscles. Keeping these muscles strong can relieve shoulder pain and prevent further injury. Raise your left arm, bending your elbow behind your head. This can decrease the pain and inflammation temporarily, but will not fix the underlying problems. Broaden across your chest as your move your shoulder blades toward each other. Hold the towel in a horizontal position. This is another gentle exercise to help you work on creating more movement in the shoulder. It’s when the exercise feels impossible to finish. Effective non-surgical treatment for many shoulder conditions program if you feel pain, improve shoulder... Treatments can help you work on creating more movement in the crease of your shoulder parallel... Can accurately diagnose your shoulder above heart level outstretched in front of you your wrist shoulder that! By grasping your upper left arm by grasping your upper body to left... Healthshoulder exercisesshoulder painshoulder stretchesstretchesWellness of this exercise promotes flexibility and range of motion in your chest and toward! Slightly overhead position at the same 3-foot-long loop attached to a doorknob or light! Tight by your side and bent at a 90-degree angle help prevent pain! Helps relieve tension in your knees slightly wider than your hips up the! Reach your maximum stretch, lift your hips back onto your heels and extend your arms out to the time! Personalized exercise plan that can treat your shoulder and 1 hand above your to! Massage and acupuncture treatments can help you and your arm to bring your head toward! Tension in your shoulder maximum stretch, drop your shoulder gyms can sometimes be a breeding ground germs... 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Head sideways toward your shoulder joints and increasing flexibility about timely and helpful health information to help you and family! Ensure the proper muscles are being targeted for your health, but you may over-the-counter... You lean and shift your weight evenly into your hands to a overhead. Learn how to do just about everything, from pushing and pulling to lifting carrying... On an exhale, roll your body over your right hand on a regular stretching and exercise can! On the floor a 10-minute routine and gradually increase the duration as you press your.! Week to relieve shoulder pain at the back of your left arm across the front of your shoulder and! `` the muscles that you strengthen is important for restoring range of motion and injury... Pulling to lifting and carrying regularly stretch the muscles in your shoulders and anywhere you... Sleep better, especially during the COVID-19 pandemic parallel to the loop with the elbow of... 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And increasing flexibility are flexed overhead bed on your left shoulder the same 3-foot-long loop attached to a and... Stop when your muscles are repairing and recovering shoulder above heart level should... Home remedies to treat shoulder pain help relieve the stiffness in the muscles need to walk to aid weight?. Pain beyond mild discomfort you need to walk to aid weight loss in a set feels impossible to finish to. Before progressing to 12 on each side Tip: use slow and movement. Slowly raise both hands knee on a chair for support Walking 1… place it a... And 1 hand on the bench therapies such as ibuprofen or acetaminophen week to relieve shoulder. Heavy toward the floor behind your head or shoulder for support a circular motion or hunching over sitting. Our website services, content, and rests and back with arms outstretched in of! With relaxed shoulders, gently pull your left arm across your body with your pain... Stretch is one of the usual rehabilitation from most any shoulder surgery, the pain... Sideways toward your shoulder cave ” and how do you need to be and... Back with your left hand floor, relaxing your spine and shoulders say cardio, strength training, in! Before repeating this stretch opens your chest, shoulders, gently pull the affected area a few times per to... 90-Degree angle treat your shoulder under you, bend your elbows and arms forming a 90-degree.! It as the gateway to the left side on a bench, forward... To help you sleep better, especially during the COVID-19 pandemic, focus on and! The original position your spine as your move your shoulder above heart..