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14-minute Shoulder Pain Relief Workout for Flexibility and Range of Motion
Classical Stretch by Essentrics•Processed: Mar 03, 2026
14-minute workout video. Stretching, Low Impact. targeting Shoulders, Neck. low intensity. helps with Pain Relief, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:This workout focuses on gentle movements to alleviate shoulder pain, enhance flexibility, and improve range of motion through various exercises targeting the shoulders and upper body.
🏃 Guide
This workout is designed for individuals experiencing shoulder pain and tension. It provides gentle exercises to relieve discomfort and improve mobility.
Benefits
Pain Relief
Flexibility / Range of Motion
Step-by-Step Guide
1
Shoulder Circles
Gently move your shoulders in circles while shifting your weight side to side. You should feel a release in shoulder tension. Remember to stay relaxed throughout.
2
Neck Sway
Drop your head and sway side to side, feeling the stretch in your neck. Maintain a relaxed posture to avoid strain.
3
Elbow Pulls
Bend your elbows and pull them back while keeping your shoulders relaxed. You should feel a stretch across your chest and shoulders.
4
Rib Cage Shift
With hands aimed forward, shift your ribs side to side. This should engage your core and improve rib mobility.
5
Arm Twists
Lift your arms and twist them while keeping your shoulders down. You should feel a gentle stretch in your shoulders and upper back.
Safety Notes
Avoid if you have severe shoulder injuries or conditions that limit mobility. Consult a healthcare provider if unsure.
Duration: 14m 29s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Neck & Shoulder PainChronic Back Pain / Disc Herniation
Therapeutic Goals
Pain ReliefFlexibility / Range of Motion
Equipment Needed
🏋️ None
Primary Focus
💪 Shoulders💪 Neck
Category
StretchingLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#14 min#medium length#Stretching#Low Impact#beginner#None#Shoulders#Neck#low