I’m not usually one to get a side stitch while running–if I’m going to fall victim to any kind of cramp, it’s a shoulder cramp. You know the one: that deep, aching pain between your neck and shoulder blade that makes you wish you had a personal masseuse on call for the rest of the day.
But lately, I’ve been giving my shoulders a little extra love–because our arms do a lot more work than we give them credit for. When our upper bodies are tired or tense, the pain can interfere with the rest of our run–and strong, mobile arms and shoulders can benefit all runners.
Try out these simple moves to stop your shoulder cramps in their tracks.
How to relieve shoulder cramping
Doorway stretch: Rest one forearm against the edge of a doorway and step forward with the opposite foot. Lean forward through the doorway until you feel a stretch through your chest and shoulder. Hold for 15 seconds, then switch arms and repeat.
Child’s pose: Start on your hands and knees, then reach your arms forward and sit back on your heels. Let your chest rest against or between your thighs. Breathe deeply and hold for 15-30 seconds.
Crossover arm stretch: Extend one arm straight across your chest. Using your opposite hand or elbow, gently pull the arm closer to your body (holding just above the elbow). You should feel a stretch in the back of your shoulder. Hold for 15 seconds, then switch sides.
Mobility exercises
Arm circles: Already a great staple in most runners’ warmups, arm circles are great for loosening tight shoulders. While skipping forward, circle your arms forward for 10 reps and then backward for 10. Keep the motion smooth and controlled, with your arms close to your body.
Scapular pinch: Stand with your arms in a “T”, then bend your elbows so your fingertips point to the sky. Squeeze your shoulder blades back and together–like you’re trying to squeeze a pencil between them. Hold for five seconds, release and repeat five times. This one’s great for posture and shoulder stability.
In the gym, adding light to medium dumbbell exercises like shoulder presses, shrugs and rows can strengthen your upper body and build shoulders endurance for all that repetitive swinging. Just be sure to keep the movements slow and controlled.
Focus on the swing
Once you’re running, check in on that arm swing. Try not to rotate your chest or let your arms cross the midline of your body. Keep your chest facing forward, elbows close to your sides and aim to gently skim your hips with the palms of your hands as you swing. It doesn’t need to be exaggerated–just fluid and relaxed.
