If you have shoulder pain when reaching up or behind your back, you're not alone. Many people over 50 experience this kind of pain. Watch this video to learn five simple tricks that often provide quick relief from shoulder pain—sometimes instantly.
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1. Reach with Shoulder External Rotation
Many people reach overhead with their palms facing down, which puts the shoulder in an internally rotated position. This can lead to pinching of the rotator cuff tendons.
Instead, try keeping your elbow tucked and reaching up with your thumb leading. This keeps your shoulder in a better position and may help avoid pain.
This simple change can offer quick relief from shoulder pain if it’s caused by poor shoulder mechanics.
2. Doorway Arm Traction Stretch
Grab a doorway or sturdy surface with your painful arm and gently lean back. This creates a traction effect, pulling the ball of the shoulder slightly away from the socket.
It also stretches muscles like the teres major, teres minor, and lats. Try different grip heights and body angles to find what feels best. Hold the stretch for 30 seconds to 1 minute.
This can help improve space in the shoulder joint and loosen tight tissues around the shoulder blade.
3. Use a Massage Gun for Trigger Points
If you feel stiffness or tight knots in the back of your shoulder or between your shoulder blades, a massage gun can help.
Use it on these common trigger point areas:
- Teres major and minor (outside the shoulder blade)
- Levator scapula (top of the shoulder blade)
- Infraspinatus (back of the shoulder)
- Rhomboids (between shoulder blade and spine)
Hold gentle pressure for about 30 seconds on each sore spot. This helps reduce muscle tightness that could be contributing to your pain.
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4. Try a Seated Posterior Glide
If your shoulder joint moves too far forward, it can lead to pinching when you reach across or overhead. To correct this, try a posterior glide.
Rest your elbow on a desk or table and use your opposite hand to push the arm back in the socket while rotating your torso. You should feel the stretch in the back of your shoulder.
Hold for 30 seconds to 1 minute. If you feel pain in the front, adjust your position until it feels better. This can reset your shoulder alignment and give quick relief from shoulder pain.
5. Seated Shoulder External and Internal Rotation
Now that your shoulder is better aligned, train the muscles to move correctly. Sit with your elbow supported and rotate your shoulder in and out comfortably.
If it's easy, use a light dumbbell for resistance. This strengthens the rotator cuff in a functional position—right around 90 degrees of elevation, where most people feel pain.
Do 20 reps in each direction. This exercise helps reinforce healthy movement patterns and builds control.
Conclusion
These five tips can provide quick relief from shoulder pain, especially if the pain is caused by joint alignment or tight muscles. Try each one and see which works best for you.
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Like this post? Read some of our other posts about shoulder pain:
How To Fix Shoulder Pain From Push Ups
Shoulder Pain When Weight Lifting? Expert Tips For Pain-Free Workouts
Seated Upper Body Workout for Seniors Using Weights
Can I Exercise With A Rotator Cuff Injury?