Have you ever woken up with a stiff or aching shoulder and wondered what went wrong? You went to bed feeling fine, but now your shoulder hurts, making simple tasks like brushing your teeth or lifting your arm difficult. Shoulder pain from sleeping is a common issue, but the good news is that you can ease the discomfort with the right approach.
Before you start worrying about expensive treatments or medications, try these 10 effective exercises for shoulder pain. These movements are designed to improve mobility, strengthen muscles, and relieve stiffness. If the pain persists, visiting a physical therapist for shoulder pain may be the next best step.
But first, let’s try these exercises that you can do right at home.
10 Best Exercises for Shoulder Pain From Sleeping
1. Shoulder Blade Squeeze
If your shoulder feels tight in the morning, this simple exercise can help improve posture and relieve tension.
- Sit or stand with your back straight.
- Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
- Hold for five seconds, then relax.
- Repeat 10 times.
This exercise reduces stress on the shoulders and strengthens the supporting muscles.
2. Wall Angels
Poor sleeping posture can lead to shoulder pain from sleeping, but wall angels help correct alignment and increase flexibility.
- Stand with your back against a wall, keeping your arms bent at a 90-degree angle.
- Slowly raise your arms overhead, maintaining contact with the wall.
- Lower them back down in a controlled motion.
- Repeat 10 times.
Wall angels improve shoulder mobility and can help prevent pain from reoccurring.
3. Cross-Body Shoulder Stretch
A great way to relieve muscle tightness, this stretch is essential if you wake up with a stiff shoulder.
- Stand tall and bring one arm across your body.
- Use the opposite hand to gently press the arm closer to your chest.
- Hold for 20 seconds, then switch sides.
- Repeat three times per arm.
This stretch helps loosen tight shoulder muscles and is often recommended in physical therapy in Southfield for patients recovering from shoulder discomfort.
4. Pendulum Stretch
One of the most effective exercises for stiff shoulders, especially if you experience shoulder pain from sleeping.
- Lean forward slightly, placing your non-affected hand on a chair for support.
- Let your sore arm hang down naturally.
- Gently swing it in small circles, about the size of a dinner plate.
- Perform 10 circles in each direction.
This stretch relieves tension and improves blood flow to the shoulder.
5. Towel Shoulder Stretch
This simple trick uses a towel to increase flexibility and improve range of motion.
- Hold a towel behind your back with both hands.
- Use your top hand to gently pull the lower hand upward.
- Hold for 15 seconds, then switch sides.
- Repeat three times.
This is a great way to prevent stiffness and improve shoulder mobility, often recommended by a physical therapist for shoulder pain.
6. Shoulder External Rotation
This move strengthens the shoulder’s stabilizing muscles, which can prevent future pain.
- Stand with your elbows bent at 90 degrees, holding a resistance band.
- Keep your elbows close to your sides and slowly rotate your arms outward.
- Hold for two seconds, then return to the starting position.
- Repeat 12 times.
This is one of the best exercises for shoulder pain related to weak rotator cuff muscles.
7. Chest Opener Stretch
A tight chest can pull your shoulders forward, causing pain when you sleep. This stretch helps open up the chest and reduce tension in the shoulders.
- Stand in a doorway with both arms bent at a 90-degree angle.
- Step forward slightly until you feel a stretch in your chest.
- Hold for 20 seconds, then release.
- Repeat three times.
This exercise also improves posture, reducing pressure on your shoulders while sleeping.
8. Shoulder Rolls
Simple yet effective, shoulder rolls help reduce tension and improve blood circulation.
- Sit or stand tall.
- Slowly roll your shoulders forward in a circular motion 10 times.
- Reverse the direction and roll backward 10 times.
Regularly performing this exercise can help prevent shoulder pain from sleeping by keeping your joints flexible.
9. Isometric Shoulder Press
A pain-free way to strengthen your shoulders without movement, perfect if your pain is severe.
- Sit with your elbows bent at 90 degrees and press your hands against a wall.
- Hold for five seconds, then release.
- Repeat 10 times.
This gentle strengthening exercise is often used in physical therapy in Southfield for patients with shoulder discomfort.
10. Sleeper Stretch
A great way to release tension in the rotator cuff and reduce pain from poor sleeping posture.
- Lie on your side with the affected shoulder on the ground.
- Bend your arm at a 90-degree angle and use your other hand to gently press your wrist downward.
- Hold for 15 seconds, then relax.
- Repeat three times.
This stretch is excellent for improving shoulder flexibility and reducing discomfort from shoulder pain from sleeping.
When to Seek Help
If your shoulder pain persists for more than a few weeks despite doing these exercises for shoulder pain, it’s time to consult a physical therapist for shoulder pain. A professional can help identify underlying issues and create a personalized treatment plan to prevent long-term discomfort.
Let’s Get You Pain-Free!
At Synergy Rehab, we specialize in treating shoulder pain and helping you regain mobility. Our expert team provides customized physical therapy in Southfield, ensuring you get the best care possible. Whether your pain is due to poor posture, an old injury, or shoulder pain from sleeping, we’re here to help. Book an appointment today and take the first step toward pain-free mornings!
By consistently practicing these exercises, you’ll strengthen your shoulders, improve flexibility, and wake up feeling refreshed. No more morning aches—just pain-free movement!
