Stretches to Ease Shoulder Aches and Fatigue

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The following exercises should cause you to feel a gentle stretch, but no pain.

Shoulder stretch

Shoulder stretch to ease shoulder aches and fatigue
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slide 1 of 3, Shoulder stretch,
  1. Stand in a doorway and place one arm against the door frame, as shown in the picture. Your elbow should be a little higher than your shoulder.
  2. Relax your shoulders as you lean forward, allowing your chest and shoulder muscles to stretch. You can also turn your body slightly away from your arm to stretch the muscles even more.
  3. Hold for 15 to 30 seconds.
  4. Repeat 2 to 4 times with each arm.

Shoulder and chest stretch

Shoulder and chest stretch to ease shoulder aches and fatigue
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slide 2 of 3, Shoulder and chest stretch,
  1. While sitting, relax your upper body so you slump slightly in your chair.
  2. As you breathe in, straighten your back and open your arms out to the sides.
  3. Gently pull your shoulder blades back and downward.
  4. Hold for 15 to 30 seconds as you breathe normally.
  5. Repeat 2 to 4 times.

Overhead stretch

Overhead stretch to ease shoulder aches and fatigue
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slide 3 of 3, Overhead stretch,
  1. Reach up over your head with both arms.
  2. Hold for 15 to 30 seconds.
  3. Repeat 2 to 4 times.

ByHealthwise Staff
Primary Medical Reviewer Adam Husney, MD - Family Medicine
Specialist Medical Reviewer William S. Marras, PhD, CPE - Ergonomics

Current as ofJune 4, 2014

Current as of: June 4, 2014

Author: Healthwise Staff

Medical Review: Adam Husney, MD - Family Medicine & William S. Marras, PhD, CPE - Ergonomics