Shoulder Pain and Stiff Neck : Home Remedies and Yoga

The shoulder is the most movable and flexible joint in the body. Hence. when it gets hampered many movements of the body get restricted. This leads to decrease in flexibility and most importantly a lot of shoulder pain.

The shoulder has ball and socket joint. This means that there is maximum movement and maximum friction in the movements. Hence it is hard to ignore this shoulder pain. The shoulder consists of three main bones, the clavicle(collar bones), the scapula( the shoulder blade) and the humerus (long arm bone).

These three constitute the shoulder. Moreover, it is the most movable joint of the body. This is because you can rotate your arm, move your arm up and down, move away from your shoulder or towards all movements are possible.

Shoulder Pain

To get these flexible and easy  movements, the shoulder consists of rotator cuffs. These are a set of four tendons that allow movement of shoulder and the arm called rotator cuffs. Hence when these get damaged, it results in immense pain and restriction of movement.

The shoulder pain can be a result of injury, paying sports or accidents. There are also some medical conditions related to shoulder pain like the cervical spine injury or disease, gall bladder disease and heart disease.

So in this article, we will discuss about the possible causes and home treatments for shoulder pain.

Causes of shoulder pain:

There are a number of causes of shoulder pain and neck pain. The cause of shoulder pain can be due to injury to the joints, tendons or bone in playing sports or in any type of accidents. The serious injuries are operated and made bearable.

Causes of Shoulder Pain

However, there are a range of underlying causes for shoulder pain or shoulder blade pain.

These causes are:

Rotator cuff tendonitis and bursitis:

As discussed above, the rotator cuff is made up of four tendons. They are responsible for the easy and flexible movements of the shoulder.  Sometimes these rotator cuffs damage and it results in immense pain.

Rotator Cuff Tndonitis and Bursitis

The damage can be age related due to degeneration of the shoulder joint or due to injury. The injury can be very minor initially like when you get hurt when doing household work. It can also be major injury like sports injury while playing sports such as tennis, basket ball etc.

In this cause the rotator cuff there is inflammation of the tendons. This is tendonitis. Bursitis is the swelling of the lining of the  tendons and bones which provides the cushioning.

Rotator cuff tears:

It is similar to tendonitis and bursitis. However, the damage is immense. It leads to breaking down and chronic inflammation of the tendons.

Rotator cuff tears


It is when body's the immune system damages its own cells leads to wear down of joints. This includes the shoulder joints and there is shoulder pain.


Frozen shoulder:

This is the most common and popular cause of pain. It occurs when there is inflammation and thickening of the capsule lining of ball and socket joint. Some medical practitioners believe that it is more common among women than in men. The treatment usually involves exercises of the shoulder and expanding the range of motion.

Frozen Shoulder

Calcific tendonitis:

In this condition, the calcium builds up in the muscles and tendons. There is no identifiable reason for this condition. However, it is similar to shoulder pain caused due to frozen shoulder.

Calcific Tendonitis

Cervical spine:

Shoulder is not often a result of pain in the shoulder joints and arm. But, it could also be a result of pain in the cervical spine and disc. This type of shoulder is associated  with shoulder blade pain.

Cervical spine

Home Remedies for Shoulder Pain:

If you are having shoulder pain which leads to stiff neck and uneasiness. Then here are some easy and  effective home remedies for getting rid of shoulder pain.

Cold Compress for Shoulder Pain:

Practice cold compress to relieve the shoulder pain.

Cold Compress for Shoulder Pain

Hot Compress for Shoulder Pain:

Hot compress is also beneficial for shoulder pain. This is because the muscles relax and the stress reduces in the neck. This reduces shoulder ache.

Hot Compress for Shoulder Pain

Massage with Essential Oils for Shoulder Pain:

The neck muscles are stained, so the best way to get rid of shoulder pain is by massaging. You can go to a massage therapist or just massage at your home with essential oils .

According to the pain, you can choose either a hard massage or soft massage. The deeper the massage, more is the relief.

Massage with Essential Oils for Shoulder Pain

However, if you are injured and that is why it pains, then do not opt for deep massage, go for soft massage or skip this remedy instead.

Shoulder pain stretches

If you practice regular exercises for your shoulder then it can help you be pain free and ,maintain the health of your shoulder. Yet, here are some things you should understand when doing any type of exercises:

You should stop the exercise if you have any kind of problems of pain in the shoulder area. If you feel that doing certain exercises stretch too far for your shoulder to control, stop them.

While exercising, it is very important to have a good form. So, you should practice correct exercise posture as doing wrong exercises causes the problems to worsen.

Before starting stretching be sure that you warm up by doing light shoulder rolls etc.

Pendulum Stretches:

Stand straight and bend at the waist, then let your injured arm hang down. Relax your neck and move your arm in circle. Repeat this for for 20 times at least 2-3 times per day.

Overhead shoulder stretch:

Take your hands and intertwine the fingers. Then bend your elbows and take your hands overhead. As you do so stretch the arms overhead. Then gently squeeze the shoulder blades and move your elbows back. Repeat this stretch at least 10 times and practice 5 times daily.

Yoga stretches for shoulder pain:

Child pose for Shoulder Pain:

It is deeply relaxing yoga pose called 'shishuasana'

How to do this pose?

Child pose for shoulder pain

Sit on your knees in such a way that heels touch the buttocks. Then bend down and keep your hands over your head. Keep your palms facing down.

It calms the nervous system and relieves stress, hence it is great for shoulder pain

Seated Forward Bend Pose:

It stretches your spine and helps release the gases. It brings pressure on the abdominal area. Hence, relieves shoulder pain.

You can do this pose in the following way:

Seated Forward Bend Pose

Seat on the floor with your back straight and legs straight ahead of you. Then bend forward so that your nose touches the knees. Stay in the seated forward pose for 5 mins.

Half Spinal Twist Pose:

This pose helps in detoxification of the body. It also improves the circulation to the digestive tract, hence aiding its function. Stretches the neck muscles and brings relief.

Half Spinal Twist Pose


Seat on the floor with legs straight in front of you. Then gradually bend the left knee and bring the right leg closer to the pelvic region just as cross legged position. Bend your right knee and keep your right feet over the left knee. Now, bring your left arm across your right knee in such a way that there is a twist in the spine.

Stay in this position for some time and then come back to the original position.

Legs against the wall pose:

In this pose you have to lie down on your back and place your legs parallel to the wall. Lean the legs over the wall and stay in this position for some time.

Legs against the wall pose

It improves blood circulation to the upper body. Hence, very good pose for shoulder pain relief.

Forward Bend Pose:

This pose is great for body ache treatment. Forward bend pose massages all the internal organs of the abdomen. It also helps with easing the stress in the neck muscles.

Forward Bend pose


Sit on the floor with your back straight and legs straight on the floor. Then bend slowly so that the nose touches the knees or legs and try to hold your toes with your fingers.

It might be hard at first because of less flexibility. However, as you practice this pose daily, you will notice that your flexibility increases.

Cat pose:

Steps to do this pose:

Stand on all fours on the floor with your knees and palms on the floor. Then inhale as you bend your spine in such a way that the belly is in dip position and the hips are up. Then exhale as you round your spine tilting your head and tail bone towards the floor just like a cat.

Cat pose

This pose helps in relieving pain related to spinal cord and neck.

Triangle pose :

This pose is best for beginners. This is because it is very easy to do and you can do this with low flexibility too.

Triangle pose

How to do this pose?

Stand straight with feet slightly wide apart. Then bend down sideways in such a way that your hands touch the toes of the feet. It may not touch in the beginning but flexibility will increase with practice.

However, it is important to stretch the muscles. Practice this pose for 5-10 mins for relief.

Corpse pose:

It is very easy and should be done after all the yoga.

Corpse pose

Just lie down quietly. Remove all the bondages such as belts, watch etc. Lie on your back side with feet slightly apart. Be in this position for 20 mins.

Helps reduce vaat dosha. It is very good yoga pose shoulder pain.

Surya namaskar: 

Surya namaskar is a set of 10 poses in it and they are arranged serially. These poses have great benefits for your body. It improves your posture and spinal heath is increase. Hence, if you practice this only 10 minutes everyday, you will notice that your pain vanishes gradually and your posture becomes right and improves the overall body health.

Surya namaskar


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