1. Stretch arm across the chest. To relieve pain in the right shoulder, hold your right hand out in front of you at waist height. Reach your left hand behind your elbow and gently pull your right arm to the left and across the chest. Hold for 30 to 60 seconds, relax and repeat three to five times. Reverse for pain in the left shoulder. Genesis Orthopedics and Sports Medicine says if you do this and you still feel pain, lower the arm until the pain subsides. The goal is to do this exercise without experiencing pain.
2. Neck release. Sitting upright, slowly lower your chin until you feel tension in the back of the neck. Taking care not to strain, lean your head to one side. You should feel the stretch in the opposite shoulder. Hold for up to one minute. Repeat on the other side. Genesis recommends repeating on both sides three to five times for best results.
3. Chest expansion. For this exercise, you need an exercise band, rope or strap. Hold the band behind your back, grasping it with both hands. Draw your shoulders back and gently lift your chin toward the ceiling. Genesis says to breathe deeply for 10 to 15 seconds and then release before repeating three to five times.
4. 90-90 shoulder stretch. Begin by standing in a doorway. Raise your arms so your elbows form 90-degree angles and your upper arms form 90-degree angles at your shoulders. Place each hand on one of the sides of the door frame. Stand so one foot is forward and the body is upright, neck aligned with the spine. Lean forward, bracing yourself against the door frame. Hold the stretch for 20 to 30 seconds, as instructed by Genesis.
