I’m sure you’ve been there: your shoulder feels tight and sore, and it hurts to move it. It might be the result of poor posture or just from that time you slept on your arm wrong. Luckily, there are some easy ways to help relieve shoulder soreness without taking painkillers or seeing a doctor—all it takes is a few minutes of gentle movement and some hot compresses.
Move the shoulder around gently.
To relieve shoulder soreness, try moving the joint around gently in all directions. This can be done with a gentle range of motion, expanding and contracting the joint. You should only move as far as feels comfortable without pain or discomfort.
If your shoulder does become sore or painful at any time during this exercise, stop moving it immediately!
Get a massage.
Get a massage. Massage is a great way to reduce pain and stiffness, as well as help loosen tight muscles. It also improves circulation by helping blood flow through your body more easily.
If you don’t have access to a professional masseuse for shoulder soreness, you can use a percussive massager at home. These devices mimic the sensation of deep tissue work without requiring any fancy equipment or training—just some elbow grease from you!
Have a hot shoulder compress.
The hot compress is a great way to relax the muscles in your shoulders and neck. You’ll want to make sure that you use a towel that is not too thick, or else the heat will be lost before it gets into your skin. Place the hot cloth on your shoulders for about 10 minutes. Repeat this process throughout the day as needed. You can also take a hot bath in order to relieve tension in your muscles, which will help relax them overall!
Correct your posture.
Good posture is key to healthy shoulders. Always keep your head up, and don’t slouch or slump forward. Your elbows should be straight as you hold your shoulders back. Your wrists should also be straight and not bent too much (this can cause wrist strain). Finally, make sure that you’re standing with both feet flat on the floor when you’re at rest—no rocking!
If your shoulder pain is caused by improper posture and poor ergonomics, then these tips will help you to alleviate the pain. However, if you are still experiencing shoulder soreness after trying these methods then it may be time to see a doctor.