Your neck may crunch up in the fetal posture, causing shoulder ache. These five stretches can help side sleepers with sore shoulders in the morning.
You probably prefer sleeping on your side to your stomach or back if you're like most individuals. These positions are often preferred because they lessen peripheral nerve compression, which can occasionally result in carpal tunnel syndrome, this cozy sleeping posture is fantastic.
Sadly, lying on your side puts a lot of strain on your shoulder joints. All of this pressure on your shoulders can lead to inflammation in the neck, back, and chest muscles and tendons. Additionally, sleeping on your side results in improper postural alignment for your body, which leads to muscular imbalances.
Release tension in those tense muscles to combat shoulder ache from sleeping on your side. For all you side sleepers out there, these five simple exercises are a great method to reduce shoulder strain.
You can perform this stretching technique every day for only a few minutes, either in the morning to relieve shoulder pain or before bed to help avoid it. A wall, a couch, and an optional yoga mat are all you need!
Side-to-Side Neck Stretch | 30 sec per side
This stretch quells shoulder pain stemming from your neck.
- Start standing. Place your right hand at the top of your head while relaxing the other arm at your side.
- Pull your head downwards and towards the right with your right arm. You should feel the stretch on the left side of your neck.
- Hold for 30 seconds, then switch sides
Wall Upper Chest Stretch | 30 sec per side
Side sleepers can perform this upper chest stretch to re-mobilize those achy shoulders.
- Stand with your left side to the edge of a wall.
- Place your left arm slightly above shoulder height on the edge of the wall. Your elbows should be at a 90-degree angle. Step forward with your left leg until you feel the stretch on your left upper chest.
- Hold for 30 seconds, then repeat on the other side.
Belly Shoulder Stretch | 30 sec per side
Side sleeping puts stress on your shoulders. This stretch helps soothe the backsides of your shoulders.
- Lie down on your belly.
- Extend your right arm under your chest with your palm facing up. Use your left arm for support and lie it straight out in front of you.
- Slightly lift up your torso to decrease weight off your right arm. You should feel a stretch on the back of your right shoulder.
- Hold for 30 seconds, then switch sides.
Wall Front Shoulder Stretch | 30 sec per side
This stretch relieves stress and tension from the front of your shoulders.
- Stand facing a wall, then straighten your right arm out and press it firmly against the wall. Your right arm should be parallel to the ground. Turn your body to the left, resting your left arm lightly on the wall to control the stretch.
- Step your right leg forward about 1 or 2 feet. Keep your back straight.
- Hold for 30 seconds, and then switch sides.
Couch Outer Back Stretch | 30 sec
This stretch targets your outer back, which helps relieve shoulder tension.
- Kneel down in front of a couch.
- Hinge at your hips and extend both arms, palms facing each other, shoulder-width apart on the couch. Your arms should come in contact with the couch right behind your elbows.
- Keep your back straight, relax your neck, and look down.
- Hold for 30 seconds.
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