Nerve pain in your shoulder, also known as shoulder impingement syndrome, occurs when one or more of the sacs that cushion your shoulder are pinched between the bones that make up your shoulder joint. This results in a pinched nerve that can result in pain, stiffness and the inability to move your shoulder freely. Treatment for this condition often involves pain medications, resting your shoulder and stretching exercises to help restore mobility to your shoulder joint. Check with your doctor to determine which exercises are right for your specific condition.
Weighted Pendulum Stretch
Stand straight, holding a light dumbbell or can of food in your affected hand. Bend over at your waist and let the injured arm hang freely, while supporting your weight on a chair, table or counter. Move your upper body slightly until your arm starts swinging freely back and forth. Continue for 10 repetitions. Now move your body until your arm moves in a side-to-side motion. Repeat 10 times, followed by moving your arm in a circular motion for 10 reps.
Triceps Stretch
Bend your affected arm and reach up and over your shoulder until your hand is resting on your back and your elbow is beside your ear. Reach up with your other hand in front of your body and place your palm just below the point of your elbow along the back of your forearm. Use your other hand to push the elbow of your affected arm back until you feel a stretch in the back of your arm along your triceps. Hold this stretch for about 10 seconds and repeat five to 10 times.
Forward Elevation Stretch
Stand with your feet about shoulder-width apart and your hands by your sides. Lift your affected arm up and in front of your body with your palm facing the ground. Continue lifting your arm until you feel a stretch in your shoulder, but stop immediately if you experience severe pain. Repeat this exercise 10 times, or as directed by your doctor.
Corner Stretch
Stand in front of a corner with your elbows bent at a 90 degree angle and your hands above your head in a "stick-em-up" position. Continue lifting your arms until your upper arms are parallel to the ground while your forearms are straight up and down with your palms facing forward. Step forward and place one hand on each of the walls that make up the corner. Lean forward until you feel a stretch in the front of your shoulders and your chest. Hold this position for about 10 seconds and repeat.
Horizontal Adduction Stretch
Stand with your feet about shoulder-width apart and your shoulders positioned directly over your hips. Lift your affected arm and reach across your body until your upper arm is positioned just under your chin and your forearm is across your opposite shoulder. Reach up with your opposite arm and use your hand to pull your arm tightly toward your body until you feel a stretch in the rear of your affected shoulder. Hold this position for about 10 seconds and repeat 10 times.
External Rotation
Stand with your feet shoulder-width apart and your affected elbow tucked tightly into your side. Loop one end of a resistance or therapeutic band around a door knob or other sturdy surface and hold the other end with your affected hand. Keep your elbow tucked into your side and your forearm parallel to the ground with your palm facing your body. Gently rotate your forearm out and away from the center of your body until you feel tension in the resistance band. Hold this tension for about 10 seconds and then use a slow and controlled motion to return to the starting position. Repeat 10 times.
