top of page
movement is medicine podcast (2).png

Shoulder Pain Relief Plan: 3 Simple Exercises for Shoulder Recovery

  • Writer: Kimo Cole
    Kimo Cole
  • 3 days ago
  • 3 min read

Struggling with nagging shoulder tightness or pain when lifting, reaching, or working at a computer? You’re not alone.


At Head 2 Toe Spine & Sports Therapy, we help patients every day who are dealing with shoulder pain caused by posture, overuse, or movement dysfunction. Whether you're a parent, athlete, desk worker, or fitness enthusiast, shoulder pain can get in the way of your routine, but relief is possible with the right approach.


This three-step plan targets the most common contributors to shoulder discomfort and gives you actionable tools you can do at home or in the gym. No fancy equipment needed, just a lacrosse ball, a little space, and five minutes.


Who This Shoulder Recovery Exercise Plan Is For


This quick protocol is ideal for:

  • Desk workers dealing with poor posture

  • Athletes and lifters with shoulder tightness or limited mobility

  • Parents, professionals, and weekend warriors

  • Anyone who feels pinching, tension, or fatigue in the shoulders during daily movement


Exercise 1: Lacrosse Ball Pec Release

Goal: Loosen tight chest muscles that pull the shoulder forward


Why This Shoulder Exercise Matters:

When the pecs are overactive or tight, they rotate the shoulders inward and reduce joint space, leading to pinching and discomfort, especially during overhead movements or reaching.


How to do it:

  • Use a lacrosse ball and pin it against your pec near a wall or doorway

  • Avoid the soft groove near the shoulder joint

  • Move your arm back and forth to stretch the tissue under pressure

  • Spend 2 minutes finding and releasing tender points


Benefits: Improves range of motion, reduces compression, and preps the shoulder for better alignment


Exercise 2: Shoulder Reset + Chin Tuck

Goal: Reset posture and open up the shoulder joint


Why This Shoulder Exercise Helps Relieve Pain:

Rounded shoulders and a forward head posture are common in people who work at desks or use phones frequently. This drill helps realign your upper spine and shoulder girdle.


How to do it:

  • Interlock your fingers behind your back

  • Gently pull your shoulders back and squeeze the blades

  • Add a chin tuck (create a “double chin” without looking down)

  • Hold for 10 to 15 seconds

  • Repeat for 3 to 5 rounds


Benefits: Reverses slouched posture, opens the front of the shoulders, and creates better space in the joint for pain-free movement


Exercise 3: Scapular Retraction + Depression Drill

Goal: Build shoulder blade control and stability


Why it matters:

Your shoulder blade is the base of all upper body movements. Without proper control, lifting, pressing, or even reaching can lead to pain or injury.


How to do it:

  • Sit or stand with good posture

  • Pull your shoulder blades back and downward (retraction and depression)

  • Slowly reach forward, then return to the start

  • Do 15 reps with control


Benefits: Reinforces healthy movement mechanics and builds stability to prevent pain and improve performance


What Results to Expect


When done consistently, this routine can:

  • Reduce shoulder pinching and impingement

  • Improve posture and mobility

  • Ease pain from lifting or computer work

  • Enhance performance during strength training

  • Help you feel more confident in everyday movement


These drills are especially effective when paired with hands-on therapy and personalized care.


Want Long-Term Shoulder Pain Relief?

This protocol is a great place to start, but for lasting results, a customized care plan can help address the deeper patterns contributing to your pain.


At Head 2 Toe in Lynnwood, WA, we combine:


Whether you're recovering from an injury or just want to move better, we’re here to help you get back to doing what you love, pain free.


Serving Lynnwood, Edmonds, Mountlake Terrace & surrounding areas


Call us at (425) 776-2936 or book your appointment online

Follow us on Instagram @head2toespine for more tips

bottom of page