What exercises can help with shoulder pain from sleeping on my side?

Reviewed by Yoshinori Abe, MD

Internal Medicine

Side sleeping is a common cause of shoulder pain, often leading to stiffness, soreness, or aching upon waking. Gentle stretching exercises targeting the neck and shoulders can help relieve this discomfort by improving flexibility, easing muscle tension, and restoring range of motion.

However, shoulder pain isn't always caused by sleep posture alone — it can also signal underlying issues like rotator cuff strain, bursitis, or nerve impingement. If your pain persists, worsens, or comes with other symptoms, it's worth digging deeper. Take a free, instant, online symptom check to better understand what's going on and confidently navigate your next steps.

Reviewed for medical accuracy: 07/20/2026

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Explanation

If you are experiencing shoulder pain from sleeping on your side, stretching exercises can be beneficial. According to a study, incorporating neck and shoulder stretches can help alleviate discomfort. For a personalized assessment of your symptoms, try our free AI-powered symptom checker to better understand what might be causing your discomfort.

Stretching Exercises:

Neck Stretch: Sit or stand up straight. Gently tilt your head to one side, bringing your ear towards your shoulder. Hold for a few seconds, then switch sides.
Shoulder Rolls: Sit or stand with your back straight. Roll your shoulders forward in a circular motion, then reverse the direction. This helps to release tension in the shoulder area.
Cross-Body Shoulder Stretch: Bring one arm across your body at shoulder height. Use your other arm to gently press your arm closer to your chest. Hold for a few seconds, then switch arms.

These exercises are simple and can be done at home. They may help reduce pain and improve flexibility in the shoulder area. Remember to perform these stretches gently to avoid any further discomfort.

(References)

Tunwattanapong P, Kongkasuwan R, & Kuptniratsaikul V. (2016). The effectiveness of a neck and shoulder stretching .... Clinical rehabilitation, 25780258.

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