Shoulder pain can be uncomfortable and discouraging when looking to maintain fitness. Most pain is due to tension build-up in the shoulder and the surrounding muscles, affecting normal muscle movement. The shoulder comprises various muscles and joints, which can be affected by constant pressure during workouts. Learn more about the structure of the shoulder and the MRI anatomy in this article.

You can relieve the pain through regular stretches on your shoulder muscles to increase flexibility and release tension for easier movements. Here are several exercises you can do to reduce shoulder pain after a workout session.

Neck Release

This exercise helps loosen tension in your shoulders and neck. To perform the exercise:

1. Place your right hand on your right shoulder and stretch your left hand over your head to lie slightly above your right ear
2. Lower your chin as close to the chest as you can till you feel a stretch at the back of your neck
3. Tilt your head towards the left while guiding it with your left hand to stretch the right shoulder
4. Hold the position for one minute
5. Switch hands and now use your right hand over your left ear to tilt your head to the right
6. Do the exercise on each side 3-5 times.

Child’s Pose

The child’s pose, also called Balasana, is a relaxing pose that stretches your shoulder and back muscles. To do it:

1. Kneel on the floor or a yoga mat and extend your knees slightly beyond a hip-width distance apart
2. Place your palms on the mat a little in front of your shoulders to be on all fours
3. Push your hips back to sit on your heels, with your stomach on the thighs
4. Stretch your hands forward and lower your forehead to the floor
5. Tighten the stretch by pressing the shoulders and the chest toward the floor
6. Hold the position for 30 seconds

Across the Chest Stretch

This stretch will help increase the range of motion and flexibility in your shoulder joint and the muscles around it. To do this exercise:

1. Stretch your left arm across the chest
2. Use your right hand to support the left arm in the across-chest position
3. Hold the position for one minute while stretching your arm as far as possible
4. Repeat with your left arm across the chest
5. Do the exercise 3-5 times for both arms

Eagle Arms Spinal Rolls

This is a great exercise to stretch your shoulder muscles.

1. While seated, stretch your hands to the sides
2. Intertwine your elbows with your right hand on top
3. Bend your elbows with the backs of your hands and forearms together
4. Extend your right hand to draw your palms together
5. Hold the position for 20 seconds
6. While you exhale, bend your spine to bring your elbows in towards your chest
7. While inhaling, extend your spine and open your chest as you gently lift your arms;
8. Do this for one minute
9. Repeat the exercise with your left hand on top

Chest Expansion

This exercise improves your shoulder’s range of motion and flexibility and relieves tension.

1. While standing, hold a towel or an exercise band with both hands behind your back
2. Widen the chest; pushing your shoulder blades (back shoulder) together
3. Lift your chin during the back shoulder movement to face the ceiling
4. Hold the position for 30 seconds
5. Repeat 3-5 times

Seated Twist

While doing this exercise, keep your hips forward, and let the twist start from your lower back. This exercise stretches your neck and shoulders to release tension.

1. While seated on a chair, keep your ankles directly vertical with your knees
2. Gently turn your upper body to the left, twisting your lower back towards the right thigh
3. Hold the position for 30 seconds
4. Repeat on the right side
5. Twist and repeat 3-5 times for each side

Doorway Shoulder Stretch

This exercise helps improve the flexibility and strength of your shoulder muscles—particularly the pectoralis muscles. It also opens up your chest. You can do this exercise in a doorway or a room corner.

1. Stand in a doorway and place your forearm by the sides of a door frame to form a 90-degree angle on the elbow; keep the elbows at shoulder height
2. Move your left foot forward as you press your arms against the door frame
3. Lean forward while engaging your core and hold the position for 30-60 seconds
4. Retreat and repeat the stretch with your right foot forward
5. Do the stretch 3-4 times for each side

Consistency Can End the Pain for Good

While shoulder pain after a workout is common, you can reduce or end it with regular stretches. Do these exercises 3-5 times a week to relieve the pain and release tension around your shoulders. Limit yourself to a 10-minute session at the start, gradually increasing the duration as the pain eases and your shoulder muscles become more flexible.

Don’t overstretch yourself. Stretch only to the point where it feels comfortable and stop when it gets painful or overly uncomfortable. Continue exercising even after the pain is gone to prevent it from recurring.