8 Shoulder Pain Exercises To Do When You Work Long Hours

Shoulder pain exercises help relieve tightness and stiffness caused by long hours of working at a desk. Extended periods of sitting at a desk can often lead to nagging stiffness or dull ache in your shoulders that won’t go away. It can also cause repetitive strain injuries (RSIs) in the shoulders, leading to pain, soreness, and tightness. And before you know it, even small tasks like using a mouse, lifting your kids, or simply reaching for something on a shelf can feel like a challenge.

But targeted exercises for shoulder pain can give lasting immediate relief. Supriya Gupta, a certified yoga coach at MyYogaTeacher with over 10 years of experience, says, “Shoulder exercises and stretches can release tension around the shoulders, neck, and the upper back, areas that are most affected by long hours of desk work. These stretches also help improve posture and alignment and make the shoulders stronger over time, preventing the pain and stiffness from returning.”

By doing shoulder stretches consistently and correctly, you can ease the tension, improve shoulder mobility, and feel more comfortable and relaxed throughout the day and at night. 

How Does Desk Work Lead to Shoulder Pain?

Spending years in a desk job can gradually affect the shoulder in ways we don’t always notice right away. From poor posture to workstation setup, here are some factors that often contribute to shoulder pain:

• Bad Posture: Leaning or hunching can lead to rounded shoulders and a forward-tilting neck. While this posture may feel comfortable at the moment, over time, it strains the muscles that support the shoulders and upper back, causing conditions like:

  • Rotator Cuff Tendinitis: Poor posture can lead to misalignment of the shoulder joint, increasing strain on the rotator cuff tendons. This continuous strain can cause inflammation, resulting in pain and limited shoulder movement.

  • Shoulder Bursitis: Inflammation of the bursa, a small fluid-filled sac that cushions the shoulder joint. Poor posture, particularly while using a phone, can lead to increased pressure on the shoulder, contributing to bursitis.

• Prolonged Sitting: Staying seated for hours can cause stiffness in the shoulders, neck, and back. Muscles that don’t get the chance to move or stretch regularly tend to become tense, stiff, and less flexible. Often, by the end of the day, the shoulders can feel sore and tight, potentially causing:

  • Frozen Shoulder: Often aggravated by prolonged inactivity, this causes stiffness and pain in the shoulder joint, restricting movement.

  • Muscle Strains: Overstretching or tearing of shoulder muscles due to prolonged tension and lack of movement.

• Extended Phone Use: Taking breaks to check your phone might seem relaxing, but holding it low or leaning forward to scroll can put extra pressure on your shoulders and neck. This position causes the shoulders to hunch forward, leading to:

  • Shoulder Impingement: When your shoulders are rounded forward, the tendons in your shoulder can get pinched between the shoulder bones when you move your arms. This can cause pain and make it hard to lift your arms.

• Non-Ergonomic Workstations: A chair or desk that’s not well-adjusted, or a screen that’s too high or low forces your shoulders to stay in an awkward position, which can contribute to:

  • Repetitive Strain Injuries (RSI): Injuries caused by repetitive motions or sustained awkward positions, resulting in pain and discomfort.

  • Nerve Injury: Poor ergonomic setup creates pressure on the nerves due to improper positioning of the body while working. When the nerves are compressed, it can lead to symptoms like numbness, tingling, or weakness in the arm. 

A few simple shoulder strengthening exercises can counteract the strain caused by long hours at the desk. By incorporating these into your routine, you can relieve tight shoulders, improve mobility, and prevent pain in the long run.

8 Expert-Recommended Exercises for Shoulder Pain 

Incorporating these expert-recommended exercises into your daily routine can help alleviate shoulder pain and improve overall shoulder mobility:

1. Shoulder Rolls

Shoulder rolls help release tension in the shoulders and upper back. They also promote better blood circulation, making your shoulders feel lighter and more relaxed.

• Sit or stand up straight with your arms relaxed at your sides.

• Inhale as you lift your shoulders towards your ears, then exhale as you roll them back and down in a circular motion.

• Repeat this motion 5-10 times, then switch directions.

2. Cross-Body Shoulder Stretch

This stretch targets the posterior shoulder muscles to relieve tightness, promoting shoulder mobility and easing pain and discomfort caused by long hours of sitting. 

• Stand or sit up straight.

• Extend your right arm across your body at shoulder height.

• Use your left hand to gently pull your right arm closer to your chest.

• Hold for 15-30 seconds, then switch arms.

3. Ragdoll Pose

This yoga pose gently stretches and releases tension in upper back and shoulder muscles. It lengthens the shoulder muscles to alleviate tightness and discomfort.

• Stand with your feet hip-width apart and bend at the hips, allowing your upper body to hang toward the floor.

• Let your arms dangle or grab opposite elbows.

• Hold for 30 seconds, breathing deeply.

4. Pendulum Stretch

The pendulum stretch encourages gentle movement in the shoulder joint, helping increase flexibility, improve the range of motion, and relieving pain.

• Stand next to a sturdy surface, like a desk or wall, for support.

• Lean forward slightly, letting your affected arm hang down.

• Gently swing your arm in small circles, gradually increasing the range.

• Do this for 30 seconds, then switch directions.

5. Cat-Cow Stretch

This dynamic stretch increases flexibility and range of motion in the spine. The slow pace also deep stretch also releases tension in the shoulders and upper back, relieving pain and stiffness.

• Kneel on the mat in the tabletop position. 

• Make sure your palms and shoulders are aligned to avoid overstretching. 

• Inhale as you arch your back and look up (Cow Pose).

• Exhale as you round your back, tucking your chin to your chest (Cat Pose).

• Repeat for 5-10 breaths.

6. Arm Stretch

This is a great shoulder strengthening exercise that alleviates tightness in the forearms and shoulders, improving flexibility and shoulder mobility in the long run.

• Extend your right arm straight out in front of you, palm facing up.

• Use your left hand to gently pull back on your fingers.

• Hold for 15-30 seconds, then switch arms.

7. Seated Torso Stretch

This stretch lengthens the muscles in the chest and upper back, improving shoulder mobility and flexibility by releasing tension. With consistency, it also strengthens the shoulders, allowing for better posture and range of motion in the shoulder joint.

• Sit up straight on a mat

• Place your right hand on the back of your chair and twist your torso to the right.

• Hold for 15-30 seconds, then switch sides.

8. Child’s Pose

Child’s Pose is a restorative yoga stretch that helps release tension in the shoulders, neck, and back. If you're looking for some more restorative poses, check out this article on yin yoga for neck and shoulder pain.

• Begin on your hands and knees.

• Sit back on your heels, reaching your arms forward and lowering your forehead to the ground.

• Hold this position for 30 seconds, focusing on your breath.

While these shoulder pain exercises are beneficial on their own, live guidance on how to do them correctly and motivation to do them consistently can be game-changing. If you struggle with consistency and don’t feel motivated to workout by yourself, this Group Class for Shoulder Pain Exercises might be just what you’re looking for! 

If you prefer dedicated guidance, MyYogaTeacher’s 1-on-1 coaching can help! 

Prevent and Ease Shoulder Pain with Guided Sessions

If you’re looking for a more personalized approach to managing shoulder pain, you’re at the right place. Here’s how MyYogaTeacher’s 1-on-1 coaching can help: 

Targets Key Muscles for Immediate Relief

The expert coaches at MyYogaTeacher can guide you with targeted stretches and exercises that focus on the specific muscles contributing to your shoulder pain. These stretches target affected muscles to release tension and tightness and unlock stiff joints, providing immediate relief from discomfort. By addressing aches, pains, and stiffness caused by repetitive strain or poor posture, these stretches help you get instant relief. If this is something you’re looking for, try a free 1-on-1 session with Yogeesh!

Personalized Workouts to Improve Shoulder Strength

Whether it’s poor posture or weak muscles leading to stiffness and pain in the shoulders, our coaches tailor the 1-on-1 sessions to meet your needs. Your coach will help you with shoulder strengthening exercisesand to stabilize muscles and build a healthy and strong posture. Tailored workouts will not only help relieve existing tension in the shoulders but also reduce the risk of future issues. 

Real-Time Feedback for Safe and Effective Exercises

With MyYogaTeacher’s 1-on-1 coaching, you get real-time instruction and guidance from an expert coach. With a coach by your side who can instantly adapt each stretch based on your condition and needs, you’re assured of effective and safe workout sessions. For example, if a particular muscle or joint is stiff, your coach will tailor stretches to help ease the same in the safest way for quick relief, keeping it both effective and comfortable. This live support ensures every move works for your requirements, helping you avoid injury and get quick results.

Personalized Feedback for Long-Term Posture Improvement

Poor posture is the primary cause of shoulder pain. If your shoulder pain is caused by slouching and poor posture, these standing yoga poses can help! Plus, a dedicated coach can also identify alignment issues and guide you with the right exercises to train your body to hold a better posture. Over time, this real-time support leads to healthier alignment, so good posture becomes second nature, avoiding long-term issues. 

Personalized guidance and dedicated support from a MyYogaTeacher coach can make a significant difference, relieving shoulder pain and keeping it at bay. Here are some certified and experienced coaches to help you get started:

• Umesh Balavaradaraju

• Shruti Mane

• Shashwat Arora

• Supriya Gupta 

Sign-up to book a free session and find relief from shoulder pain today. No credit card required!

Frequently Asked Questions

How to relieve shoulder pain from prolonged computer use?

To relieve shoulder pain from prolonged computer use, you can practice simple stretches like the Pendulum Stretch and Upper Trapezius Stretch. Additionally, taking regular breaks to stand, stretch, and move around can help reduce stiffness and tension. Setting up an ergonomic workspace can also prevent strain and promote better posture, reducing the likelihood of shoulder discomfort.

Can yoga stretches help with shoulder pain caused by bad posture?

Yes, yoga stretches are highly effective for alleviating shoulder pain caused by bad posture. Poses like Ragdoll Pose and Seated Cat-Cow Stretch not only improve shoulder mobility but also strengthen the surrounding muscles, promoting better alignment. Stretching regularly can help counteract the effects of prolonged sitting and poor posture, leading to lasting relief from shoulder pain.

How often should I stretch to alleviate shoulder pain from desk work?

To effectively alleviate shoulder pain from desk work, aim to stretch at least once every few hours. Taking short breaks to do stretches can help relieve tension and improve mobility. Even a few minutes of stretching can make a significant difference in your comfort throughout the day.