10 Exercises to Relieve Shoulder Pain and Tightness

Exercise 9: Child Pose

This restorative pose helps release tension in the back, shoulders, and neck.

• From Downward Dog Pose, bring your feet and knees together. 
• Lower your hips to your heels and extend your arms in front of you. 
• Let your chest drop to the floor, relaxing your spine and shoulders.

Stay in this pose for up to 5 minutes.

Exercise 10: Shoulder Twist

This pose relieves tension in the chest, shoulders, and upper back.

• Start on all fours. 
• Raise your right hand toward the ceiling, palm away from your body. 
• Lower your hand to bring it to your chest and to the left side of your body, palm up. 
• Use your right shoulder and arm to avoid falling.
•  Keep your left hand on the floor for support, lift it up to the ceiling, or wrap it around the inside of your right thigh.

Hold this position for 30 seconds.

Relax in the baby’s pose before repeating this stretch on your left side.