4 Stretches To Ease Shoulder Pain From Sleeping

Hey, I hope you had a great weekend.

I wanted to share with you something cool that YouTube prepared for everyone who attended their workshop in Vancouver last Friday. Check it out… 


The little muffins were cute. But to be honest, the chocolate ones didn’t taste very good.

Watch out for my upcoming YouTube videos. I learned a ton from the workshop and I will implement these to my channel. If you like my videos, make sure to subscribe to my YouTube Channel.

Today, I will be sharing four stretches that will help you alleviate shoulder discomfort from sleeping.

Enjoy the exercises!


In today’s video, I wanted to go through a few exercises to do if you wake up with shoulder pain from sleeping.

Shoulder Pain After Sleeping

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Shoulder Shrug

In standing position, bring the shoulders up, then roll the shoulders back and come back to start.


Shoulder Shrug

In this exercise, we are shrugging up to activate the upper trapezius and rolling back to activate the mid back muscles.  This aims to puts the shoulder in good position, which helps to alleviate shoulder pain and activate the muscles that were not working properly if you suffer from shoulder discomfort.

Perform 1 set of 5 reps in a smooth controlled movement with a good contraction at the top and middle of the movement with a light intensity looking at good contraction in the upper trapezius and the muscles in between the shoulder blades.

#2- Winged Band Pulls

Grab a resistance band and fix it to something. In standing position, keep your arm just below your shoulder height. Keep the wrist in neutral, not bending the wrist. Stay relaxed in the upper trapezius. Make a pull tension on the tubing and then bring the arm back working on mid back muscles.


Winged Band Pulls

In this exercise, we are working on mid back area (mid trapezius and rhomboids), which tend to be not working properly if you have shoulder pain. We need to wake them up and turn them on to help in overcoming shoulder pain.

Perform 1 set of 5 reps in a smooth controlled movement with good stop at the end position with a low intensity focusing on getting a good contraction in mid back muscles.

#3- T-Raises Against The Wall

Move up against the wall. Bring your hips and mid back up against the wall. Bring your arms out to the sides. Focus on trying to have your upper arm, forearm and hand up against the wall and then slide them overhead trying to bring the hands together if you can, then come back down.


T-Raises Against The Wall

We are trying to put the shoulder into good position that will help to overcome shoulder pain from sleeping, activating the muscles around the shoulder blade, which are not activated in people with shoulder pain. Also, we are working on improving the flexibility in the shoulder with this exercise.

Perform 1 set of 5 reps (moving arms up and moving arms down is 1 repetition), so a total of 10 movements in a smooth controlled movement with a quick stop at the top position and a quick stop a the bottom position with a light intensity.

#4- Figure Eight Stretch

This stretch tries to touch the fingers tips together, gripping the fingers and then pull the hands closer together, really stretching out the top shoulder and the bottom shoulder.

Modified Stretch:  A lot of people will not have as much flexibility, so what you can do is utilize a towel. Grab a towel, starting at top arm using the bottom arm to pull down and having it to stretch out the top arm. Then switch by having the top arm pull the bottom arm and get that stretch in the bottom arm.


Figure Eight Stretch

This exercise is more of a stretch in the shoulder to improve the flexibility in the shoulder.

Perform 1 set of 2-3 repetitions holding the stretch for 5 seconds then progress to 10 seconds with a light intensity.

So there you go. These are the 4 exercises for you if you wake up with shoulder pain, to help you overcome shoulder pain from sleeping.

If you want to learn how to permanently eliminate your shoulder discomfort, then click here to check out the Fix My Shoulder Pain program here.

Take care!

Rick Kaselj, MS