Shoulder pain is rarely just a shoulder problem – it’s often caused by a lack of mobility in surrounding areas, like your shoulder blade, neck, first rib, or thoracic spine. When shoulder pain interferes with sleep, exercise, or daily routines, you may assume rest is the answer. But in most cases, what you really need is movement.

Think of your shoulder as a roundabout. If one of the connecting roads (like your neck or thoracic spine) gets congested, the entire system slows down. Your shoulder has to work overtime to compensate, leading to pain or injury. Restoring mobility in the surrounding areas takes pressure off the shoulder, allowing it to move freely and function the way it’s supposed to.

The good news is you don’t need to spend hours a day to see results. In just 5 minutes, these 4 easy stretches will help you get back to your day – with more mobility and less pain.

With just 5 minutes a day, you can:

• Reduce stiffness & restrictions in joints
• Increase blood flow
• Relieve tension
• Improve mobility & get your shoulders into better positions throughout the day

Total Time: 5 Minutes
Targets: Shoulders, shoulder blades, neck, upper back, thoracic spine, lats
Goals: Improve Mobility in Shoulders & Surrounding Areas, Decrease Shoulder Pain

Stretch 1: Belt Rib Mobilization

Purpose: Release tension in the median nerve
Equipment Needed: Belt or dog leash

How to Do It:

1. Sit on the belt (or dog leash)
2. Pull it over your shoulder at your trap and pull down with one or both hands to create tension
3. Move your neck to look down and in towards the armpit on the side with the belt
4. Rotate your neck to look up and away from the side with the belt

How many times: 15 reps on each side
Tip: Try this stretch before bed to help prevent shoulder pain from disrupting your sleep.

Stretch 2: Thread the Needle

Purpose: Loosen the upper back & thoracic spine
Equipment Needed: Mat

How to Do It:

1. Get down on all fours
2. Take one shoulder and slide it under your upper body, reaching your hand through your knee and arm and out past the opposite side of your mat
3. With your arm extended, let your shoulder and head rest gently on the ground
4. Hold for ten seconds before returning to starting position to repeat

How many times: 3 reps on each side
Tip: Take note of where you feel tightness or restriction or if one side feels tighter than the other. Focus on these areas during your daily stretches and exercises to loosen them up over time.

Stretch 3: Bench Opener

Purpose: Free up lats and thoracic spine
Equipment Needed: PVC pipe or dowel and a bench/chair

How to Do It:

1. Holding a dowel in both hands, kneel in front of a bench (or chair)
2. Place your elbows on the bench about shoulder width apart, palms facing up
3. Keeping your elbows and the dowel in place, rock your hips back and drop your chest towards the ground
4. Hold 2-3 seconds, taking a nice deep breath in this position, and then rock back up to the starting point

How many times: 15 reps
Tip: You should feel a deep stretch in your upper back or lat muscles as you sit back into the stretch.

Stretch 4: Windmill + Lift Of

Purpose: Unlock shoulder blades, neck & thoracic spine
Equipment Needed: None

How to Do It:

1. Kneel beside a wall with your inside knee down, inside hip touching the wall, and inside arm straight in front of you, palm flat on the wall
2. Following the movement with your head, move your hand along the wall in a rainbow shape over your head and behind you
3. If you’re able to, lift your hand off the wall slightly when your arm is fully extended behind you
4. Hold for 2 seconds and return to starting position

How many times: 2 sets of 8 reps on each side
Tip: Pay attention if one side is harder to complete the stretches – this may be an indication that your shoulder blade, neck, or thoracic spine on that side is contributing to your shoulder pain.

Consistency is Key for Shoulder Pain Relief

Set aside just 5 minutes a day for these stretches to ease tension, increase movement, and experience fast-acting shoulder pain relief. For long-term results, book a free consultation to discuss how our online shoulder rehab program can identify the root cause of your pain – and resolve it for good.