5 Easy Exercises to Relieve Shoulder Pain at Night

Are you tossing and turning at night, struggling to find a comfortable position due to stubborn shoulder pain? You’re not alone. Shoulder pain affects 18 to 26 percent of adults, making it a common ailment that can disrupt sleep and daily life. Whether it’s caused by arthritis, overuse, or a shoulder injury, the impact can be profound.

Many individuals turn to shoulder pain treatment options like medication or professional shoulder physical therapy, but there are also effective exercises you can do at home to alleviate discomfort. In this article, we’ll look at five easy exercises for the shoulder. These exercises are gentle but effective. They help relax and release tension. Doing these exercises for just 10 minutes a day can make a big difference.

It’s important to listen to your body. Stop if the pain is too much. If your pain doesn’t get better after two weeks, see a doctor¹. Let’s explore how these exercises can help us feel better at night and wake up feeling great.

Key Takeaways

• Shoulder pain at night is a common issue affecting many adults
• Simple exercises and stretches can help relieve shoulder pain and improve sleep quality
• Dedicate 10 minutes a day, 3-6 times per week, to these exercises for best results
• Focus on relaxation and tension release while performing the exercises
• Consult a doctor if shoulder pain worsens or doesn’t improve after two weeks of consistent exercise

Understanding Shoulder Pain from Sleeping

Many people wake up with shoulder pain, especially at night. This pain can get worse when you sleep on your side or in an awkward position. Finding out why you have this pain is key to feeling better and avoiding bigger problems³.

Common Causes of Shoulder Pain at Night

There are several reasons for shoulder pain at night. These include bursitis, tendinopathy, rotator cuff injuries, and overuse from repetitive shoulder motions⁴³. Bursitis, which is inflammation of the bursa, is common in side sleepers. It causes swelling and pain⁴. Rotator cuff tears, often from wear and tear, can also cause pain at night³.

Other possible causes include:

• Biceps tendonitis, caused by long-term overuse and deterioration of the biceps tendon⁴
• Shoulder impingement syndrome
• Frozen shoulder (adhesive capsulitis)
• Osteoarthritis or rheumatoid arthritis

Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!

“Curious how to support your joints naturally? Check out our favorite supplement for improving flexibility and easing discomfort, helping you stay active and comfortable. Click here to learn more and purchase!”

Identifying the Underlying Condition

To figure out why you have shoulder pain, look at the symptoms:

Symptom	Description
Pain intensity	How bad and long the pain lasts
Location	Where exactly in the shoulder it hurts
Range of motion	How hard it is to move your arm or shoulder
Swelling or tenderness	Any visible swelling or soreness when touched

Getting a diagnosis early can stop further damage and help find the right treatment. If pain doesn’t go away with home remedies, see an orthopedic specialist⁴³. They might use X-rays or MRIs to find the best treatment. This could be physical therapy, cortisone shots, or surgery if needed⁴³.

Shoulder Pain: Exercises for Strengthening and Posture

Shoulder pain is a common issue after low back pain⁸. It can be caused by poor posture, instability, rotator cuff problems, or arthritis. These issues can make everyday tasks hard⁸⁹. But, there are exercises that can strengthen your shoulder muscles and improve your posture, easing the pain.

Before starting any exercise plan for shoulder pain, talk to a healthcare professional or fitness instructor¹⁰. Start slowly and gradually increase the intensity. Focus on doing the exercises correctly and keeping your body in the right position¹⁰. Try to do shoulder exercises 10-20 times per set, with two sets of 12-15 reps, three to four times a week⁸⁹.

• Shoulder blade squeeze
• Neck release
• Wall angels
• Arm circles
• Doorway stretch

These exercises target different parts of the shoulder, improving strength, stability, and flexibility. For example, shoulder circles, done two to three times daily, help keep the shoulder joint moving. This prevents stiffness and pain⁸¹⁰. Resistance band exercises and stretches are also key in building strength and better posture¹⁰.

Using cold compresses can also help with inflammation and pain in the shoulder⁹. But, if the pain lasts for weeks after trying exercises, icing, or over-the-counter meds, get medical advice. This is especially true for severe pain, instability, recent injury, swelling, numbness, or weakness⁸⁹.

Researchers in a 2017 article found that exercises and manual therapy were effective treatments for shoulder pain depending on the type of injury⁹.

By adding these shoulder exercises and physical therapy techniques to your routine, you can improve shoulder mobility, flexibility, and strength. This will also reduce tension and discomfort. Remember, a strong core is key for proper shoulder and arm function, so don’t forget to work on your core too⁸.

1. Shoulder Blade Squeeze Exercise

The shoulder blade squeeze exercise is great for strengthening the upper back. It also helps improve your posture and can ease shoulder pain. This easy exercise can be added to your daily routine to keep your shoulder blades healthy and prevent pain¹¹.

How to Perform the Shoulder Blade Squeeze

To do the shoulder blade squeeze exercise, just follow these steps:

1. Sit or stand straight with your shoulders relaxed and arms by your sides.
2. Squeeze your shoulder blades together, like you’re holding a pencil.
3. Keep the squeeze for 5-10 seconds, feeling your upper back muscles work.
4. Then, let go and go back to the start.
5. Do 8-12 reps¹² and aim for 3-5 sets a day¹³.

Benefits of the Shoulder Blade Squeeze Exercise

Doing the shoulder blade squeeze exercise regularly has many benefits. These include:

• Strengthening the upper back muscles, like the rhomboids and trapezius¹¹
• Helping your posture by aligning your shoulder blades right¹¹
• Boosting blood flow and oxygen to the shoulder area¹¹
• Lessening muscle tension and knots in the upper back¹¹
• Making your joints more stable and preventing future shoulder pain¹¹

Adding the shoulder blade squeeze to your routine, along with other exercises, can help with shoulder pain. But, if your pain doesn’t go away or gets worse, see a doctor for help.

Exercise	Repetitions	Sets	Duration
Shoulder Blade Squeeze	8-12	3-5	5-10 seconds per rep

2. Neck Release Exercise

The neck release exercise is a simple yet effective way to alleviate tension and pain in the neck and shoulder area. It’s great for those who spend long hours sitting at a desk or driving. These activities can lead to tightness and trigger points in the upper trapezius muscle, potentially causing headaches¹⁴. Neck and shoulder pain affects a significant percentage of the population, impacting daily activities such as driving, working on the computer, playing sports, and even sleeping¹⁵.

To perform the neck release exercise, start by relaxing your shoulders and sitting or standing with a straight back. Gently tilt your head to the right, bringing your right ear towards your right shoulder. Use your right hand to apply gentle pressure, pulling your head slightly closer to your shoulder until you feel a stretch in the left side of your neck. Hold this position for 30 seconds, focusing on relaxing the muscles and breathing deeply. Release the stretch and repeat on the other side.

Steps to Perform the Neck Release Exercise

1. Sit or stand with a straight back, shoulders relaxed.
2. Tilt your head to the right, bringing your right ear towards your right shoulder.
3. Use your right hand to gently pull your head closer to your shoulder, deepening the stretch.
4. Hold the stretch for 30 seconds, focusing on relaxing the muscles and breathing deeply.
5. Release the stretch and repeat on the other side.

For a deeper stretch, you can apply gentle pressure with your hand, pulling your head slightly closer to your shoulder. It is important to listen to your body and not overstretch, as this can lead to further discomfort. Taking breaks for stretches, such as an upper trap stretch, can be beneficial in preventing headaches¹⁴.

Incorporating the neck release exercise into your daily routine can help alleviate neck tension and pain, improving your overall well-being. If you experience persistent or severe neck pain, it is advisable to consult a healthcare professional or a physical therapist for personalized guidance and treatment options. Seeking physical therapy services can provide customized neck stretches for individualized treatment and improvement in cervical and thoracic mobility¹⁴.

Disclaimer: This page contains affiliate links. If you choose to make a purchase after clicking a link, I may receive a commission at no additional cost to you. Thank you for your support!

“Curious how to support your joints naturally? Check out our favorite supplement for improving flexibility and easing discomfort, helping you stay active and comfortable. Click here to learn more and purchase!”

3. Wall Angels Exercise

The wall angels exercise is a simple yet effective way to improve shoulder mobility and posture¹⁶. It targets the muscles in your shoulders and upper back. This helps to ease neck and shoulder pain and improve flexibility¹⁶.

Long periods of sitting can weaken muscles¹⁷. The wall angels exercise helps strengthen your posture. It’s great for people who sit a lot or do upper-body workouts¹⁷.

Instructions for the Wall Angels Exercise

To do the wall angels exercise, stand with your back against a wall¹⁸. Keep your feet 3-4 inches from the wall¹⁸. Raise your arms to shoulder height and bend your elbows¹⁸.

Slowly slide your arms up the wall until your hands are above your head¹⁸. Take about 3-4 seconds to do this. Then, bring your arms back down to the start. Repeat for 4-5 repetitions¹⁸.

Do the exercise slowly and without forcing it¹⁸. Some people find it easy, while others may find it hard¹⁸. If you experience pain, you can adjust the exercise¹⁷.

Advantages of the Wall Angels Exercise

The wall angels exercise improves your posture, flexibility, and strength¹⁶. It also helps with thoracic spine mobility and reduces neck muscle tension¹⁷. Plus, it can help relieve neck and back pain¹⁷.

Doing the wall angels exercise 2 to 3 times a day can help with shoulder pain and posture¹⁷. But, always talk to a healthcare provider before starting any new exercise¹⁶.

4. Arm Circles

Steps to Perform Arm Circles

1. Stand Upright: Stand with feet shoulder-width apart, shoulders relaxed, and back straight.
2. Extend Arms: Stretch arms out to the sides at shoulder height in a T-shape.
3. Start Small Circles: Rotate arms in small forward circles, keeping movements controlled.
4. Increase Circle Size: Gradually make larger circles for 10-15 seconds.
5. Reverse Direction: Repeat the motion backward, starting small and increasing size.
6. Maintain Form: Engage your core, avoid shrugging shoulders, and breathe naturally.
7. Cool Down: Lower arms and shake them gently to release tension.

Benefits for Shoulders

• Enhances Mobility: Improves shoulder flexibility and range of motion.
• Strengthens Muscles: Engages deltoids and rotator cuff muscles.
• Boosts Circulation: Increases blood flow, reducing stiffness.
• Prevents Injuries: Supports joint health and reduces injury risk.
• Improves Posture: Promotes better shoulder and upper back alignment.

Arm circles are a simple yet effective way to keep your shoulders flexible, strong, and healthy.

5. Doorway Stretch

Steps to Perform the Doorway Stretch

1. Find a Doorway: Stand in a doorway with your feet staggered for stability.
2. Position Arms: Place your forearms on the doorframe at shoulder height, elbows bent at 90 degrees.
3. Lean Forward: Step or lean gently through the doorway until you feel a stretch in your chest and shoulders.
4. Hold the Stretch: Keep your back straight and hold the position for 15-30 seconds.
5. Release and Repeat: Slowly step back, rest briefly, and repeat 2-3 times.

Benefits for Shoulders

• Increases Flexibility: Improves range of motion in the chest and shoulders.
• Relieves Tension: Eases tightness caused by poor posture or prolonged sitting.
• Enhances Posture: Opens the chest, encouraging proper alignment of shoulders and spine.
• Prevents Injuries: Keeps shoulder joints mobile and reduces the risk of strain.

The doorway stretch is a quick and effective exercise to maintain healthy, flexible shoulders.

Conclusion

Shoulder pain from sleeping is common, with studies showing up to 2 in 3 people will get it at some point²⁰. It’s the third most common reason for musculoskeletal visits to primary care, affecting 16% to 26% of people²¹. Knowing the causes, like rotator cuff tendinopathy and adhesive capsulitis, helps prevent and manage it²¹.

Making lifestyle changes can help. Adjusting sleep positions and using supportive pillows can ease pain. Choosing the right mattress is also important. Regular exercises and stretches improve posture and flexibility, helping shoulder health.

Physiotherapy can help with rotator cuff disorders, but sometimes surgery is needed for structural problems²¹²⁰. If pain doesn’t get better, seeing a healthcare professional is key. They can give a proper diagnosis and treatment plan. Taking care of your shoulders improves sleep and overall health.

FAQ

What percentage of adults are affected by shoulder pain?

Shoulder pain affects 18 to 26 percent of adults.

Can sleeping positions worsen shoulder pain symptoms?

Yes, sleeping in awkward positions or on the affected side can make shoulder pain worse.

How often should I perform shoulder pain relief exercises?

Do these exercises 3-6 times a week. Start with a 10-minute routine and increase as you get stronger.

What causes shoulder pain from sleeping?

Shoulder pain from sleeping comes from prolonged pressure on the joint. This often happens when sleeping on the side or in awkward positions.

What are some common conditions associated with nighttime shoulder pain?

Nighttime shoulder pain can be caused by rotator cuff tendinitis, bursitis, arthritis, frozen shoulder, shoulder impingement, and instability.

Why is identifying the underlying cause of shoulder pain crucial?

Finding the cause of shoulder pain is key for effective treatment. Early diagnosis can prevent serious problems.

What can I do to alleviate shoulder pain from sleeping?

To ease shoulder pain from sleeping, try changing how you sleep, using pillows, and adjusting your mattress. Also, strengthen your shoulders, use heat or ice, practice good posture, stretch before bed, get a massage, and see a healthcare professional if pain doesn’t get better or gets worse.

What type of mattress is recommended for people with shoulder pain?

A medium-firm mattress is best for people with shoulder pain.

How does the shoulder blade squeeze exercise help relieve shoulder pain?

The shoulder blade squeeze exercise strengthens the upper back muscles. It also helps maintain proper posture, which can ease shoulder pain.

What are some effective stretching exercises for shoulder pain relief?

Good stretches for shoulder pain include the cross-body shoulder stretch, thread-the-needle stretch, and Eagle Arms stretch. These stretches improve flexibility and reduce pain in the shoulders.

Source Links

1. Top 10 Exercises to Relieve Shoulder Pain and Increase Flexibility – https://www.healthline.com/health/shoulder-pain-exercises
2. Stretches and Exercises to Ease Shoulder Pain at Home | MedStar Health – https://www.medstarhealth.org/blog/stretches-and-exercises-to-ease-shoulder-pain-at-home
3. Shoulder Pain at Night – https://clevelandshoulder.com/shoulder-pain-night/
4. Can the Way You Sleep Cause Pain in Your Shoulders? – https://www.uhhospitals.org/blog/articles/2022/09/can-the-way-you-sleep-cause-pain-in-your-shoulders
5. 10 Effective Exercises for Shoulder Pain From Sleeping – https://academyorthopedic.com/insights/shoulder-pain-from-sleeping/
6. Shoulder Pain from Sleeping? Here Are Possible Reasons Why and What You Can Do – NJ’s Top Orthopedic Spine & Pain Management Center – https://redefinehealthcare.com/shoulder-pain-from-sleeping-here-are-possible-reasons-why-and-what-you-can-do/
7. How To Sleep With Shoulder Pain, With Examples | Dr. Mehta – https://www.resilienceorthopedics.com/shoulder/sleep-with-shoulder-pain/
8. 4 simple exercises to prevent and relieve shoulder pain – https://www.bswhealth.com/blog/4-simple-exercises-shoulder-pain
9. Shoulder pain exercises: How-to, other remedies, and when to seek help – https://www.medicalnewstoday.com/articles/shoulder-pain-exercises
10. Exercises for the shoulders – https://versusarthritis.org/about-arthritis/exercising-with-arthritis/exercises-for-healthy-joints/exercises-for-the-shoulders/
11. Top Shoulder Blade Pain Relief Exercises for Quick Recovery – https://austinmanualtherapy.com/effective-exercises-for-shoulder-blade-muscles-pain-relief/
12. 12 Best Exercises For Shoulder Bursitis | Dr. Mehta San Jose – https://www.resilienceorthopedics.com/shoulder/exercises-shoulder-bursitis/
13. 4 Exercises to Avoid Worsening Shoulder Impingement Pain – SpecOrtho Specialty Orthopaedics & Sports Medicine, LLC – https://specortho.com/posts/sports-medicine/4-exercises-to-avoid-worsening-shoulder-impingement-pain/
14. 6 Exercises to Reduce Stress & Strain in Your Neck | IMPACT Physical Therapy – https://www.impactphysicaltherapy.com/6-exercises-to-reduce-stress-and-strain-in-the-neck/
15. Exercises for Neck and Shoulder Pain » The BioMechanics Method – https://www.thebiomechanicsmethod.com/2023/07/19/exercises-for-neck-and-shoulder-pain/
16. Wall Angels: Tips and Recommended Variations – https://www.hingehealth.com/resources/articles/how-to-do-wall-angels/
17. What Is the Wall Angels Exercise? | SPORT Orthopedic | Dallas TX – https://sportsmedtexas.com/blog/what-is-the-wall-angels-exercise/
18. Beginner Wall Angel Postural Exercise | Transform Chiropractic – https://transformchiropractic.com/posture/beginner-wall-angel-postural-exercise/
19. Top 10 shoulder stretches for pain and tightness – https://www.medicalnewstoday.com/articles/324647
20. Shoulder pain – https://www.healthdirect.gov.au/shoulder-pain
21. Shoulder pain: diagnosis and management in primary care – https://pmc.ncbi.nlm.nih.gov/articles/PMC1283277/