Some easy stretches to alleviate shoulder discomfort.

Simple stretches that can help with shoulder pain

There are several simple stretching movements that you can practice at home or the office to treat shoulder pain. Here are some of them.

1. Shoulder rolls

You may have often done this movement when warming up before exercise. The good news is, you can also do it while sitting in the office.

You don't need to bother going outside to do this shoulder stretch. Besides being able to do it between work, you can also do it during your break before you start eating.

Here's how to do it.

• Sit up straight and make sure your back remains straight. 
• Roll your shoulders forward 10 times.
• Take a pause for 5—10 seconds. 
• Repeat the same movement in the opposite direction, namely rolling both shoulders back 10 times.

2. Armpit stretch

This shoulder stretching movement is similar to when you kiss your own armpit.

So, if you are afraid of feeling embarrassed in front of your work friends, you should do this stretch outside. Here's how to do it.

• Sit up straight and make sure your back remains straight. 
• With your right hand, gently pull your head towards your armpit. Hold for 10 seconds. If it feels uncomfortable, don't force it and stop immediately.
• Repeat the same movement on the left shoulder.
• Do this movement twice on each side for maximum results.

3. Upper trapezius stretch

Just like before, you can also do this shoulder stretching movement behind a table. Whenever your shoulders feel sore or stiff, immediately treat them with the following movements.

• Sit up straight and make sure your back remains straight. 
• Tilt your head toward your right shoulder, as far as you can without lifting your left shoulder. 
• Modify this movement by gently pulling your head with your right hand, then hold for 10 seconds. 
• Repeat the same movement on the left shoulder that hurts.

4. Shoulder seated stretch 

This stretch can be done while sitting. So, you can do it anywhere.Follow these steps to perform this stretch.

• Sit up straight on a chair. 
• Place your left hand on your right shoulder.
• Support your left elbow using your right hand.
• Make circular movements on the shoulders up and down slowly.
• Then, remove your hands from above your shoulders and place your left hand in front of your chest and hold for a few moments.
• Return to original position and do the opposite side.

To do this movement, you can repeat it 2-4 times for 10-30 seconds each repetition.

If the treatment options suggested above do not reduce the pain or shoulder pain you feel, try consulting a doctor.

The doctor will diagnose the cause and provide appropriate treatment for the condition being experienced.

Please remember, avoid self-diagnosing so as not to experience errors in treatment.

Always try to consult a doctor to carry out all the medical steps you take to treat shoulder pain.