Shoulder pain first thing in the morning can throw off your entire day. Whether it’s a dull ache, stiffness, or a sharp twinge when you move, you’re not alone — especially here in New York City where stress, bad sleep posture, and long workdays all add up. At UNITY Chiropractic Wellness, located near Grand Central Station in Midtown Manhattan, we often recommend a few simple bed stretches to help ease shoulder pain before you even get up.
Here’s how to gently wake up your shoulders and start your day feeling better.
1. Cross-Body Shoulder Stretch
What it helps:
Targets the muscles across the back of your shoulder and upper back.
How to do it:
- Lie on your back in bed.
- Bring one arm across your chest.
- Use the opposite hand to gently pull the arm closer to your chest.
- Hold for 20–30 seconds.
- Switch arms and repeat.
Tip: Keep your shoulders relaxed — don’t let them hike up toward your ears.
2. Thread the Needle Stretch (Modified for Bed)
What it helps:
Opens up the shoulders, upper back, and chest.
How to do it:
- Roll onto your hands and knees on the bed.
- Slide your right arm underneath your left arm, reaching across the bed.
- Let your right shoulder and ear rest gently on the bed.
- Hold for 20–30 seconds.
- Switch sides.
Tip: Keep your hips high and back flat to feel the stretch more in your shoulders.
3. Shoulder Blade Squeeze
What it helps:
Activates and strengthens the muscles that stabilize your shoulder blades.
How to do it:
- Lie on your back.
- Bend your elbows slightly and press your arms into the bed.
- Gently squeeze your shoulder blades together like you’re trying to pinch a pencil between them.
- Hold for 5–10 seconds, then relax.
- Repeat 10 times.
Tip: Focus on small, controlled movements — don’t shrug your shoulders upward.
4. Overhead Reach Stretch
What it helps:
Improves flexibility through the chest, shoulders, and lats.
How to do it:
- Lie flat with arms at your sides.
- Slowly raise both arms overhead, reaching as far as comfortable.
- Hold for 10–20 seconds, then lower your arms back down.
Tip: If you feel a gentle stretch in your chest and shoulders, you’re doing it right — avoid pushing into pain.
Why Bed Stretches Matter for Shoulder Pain
At UNITY Chiropractic Wellness, we remind our Midtown NYC patients that your morning habits matter. Stretching in bed can:
- Gently activate stiff muscles
- Improve joint mobility
- Prevent sudden, sharp pain when you first get moving
- Set the tone for better posture all day long
When your shoulders are stiff, even simple tasks like grabbing your coffee or carrying a bag can feel harder — a few minutes of stretching makes a real difference.
Common Questions About Shoulder Pain and Stretching
Is it safe to stretch if my shoulder hurts?
Yes — as long as you stretch gently and avoid any sharp or shooting pain.
Why are my shoulders so stiff in the morning?
While you sleep, your muscles tighten due to lack of movement. Sleeping in awkward positions or with poor pillow support can make this worse.
Can chiropractic care help shoulder pain too?
Definitely. Chiropractic adjustments improve spine and shoulder joint alignment, which often eases muscle tension and improves mobility. At UNITY Chiropractic Wellness, we also show patients better posture strategies to prevent future shoulder issues.
Why Choose UNITY Chiropractic Wellness for Shoulder Pain Relief?
At UNITY Chiropractic Wellness, we know that shoulder pain isn’t just uncomfortable — it limits your daily life. Our Midtown Manhattan location near Grand Central Station makes it easy to access expert care that’s personalized to you.
We combine precise chiropractic adjustments with easy, effective home stretches (like these) to help you feel better naturally and stay pain-free longer.
If shoulder pain is holding you back, contact UNITY Chiropractic Wellness today. Let’s get your shoulders moving freely again, starting right from your bed.