How to Crack Your Shoulder Joint

The shoulder is a complex ball-and-socket joint that can become stiff or tense, especially in athletes and the elderly. While not everyone can crack their shoulder, you can try stretching exercises to help pop the joint and relax the muscles. If the shoulder feels more tense and painful, you can apply heat therapy to ease discomfort in the joint or consult a specialist for a treatment plan.

Stretch your arm across your body to pop each shoulder one at a time. Stand with your feet shoulder-width apart and raise the arm of the shoulder you wish to crack parallel to the floor. Then, extend the arm in front of you, so the upper arm is across your body, and use your other hand to pull the elbow for a deeper stretch. Hold this position for 20 seconds or until you hear a crack in the shoulder.

• If you don't feel any improvement, repeat the stretch 3 times before switching to the other shoulder.
• The shoulder popping movement can help relieve short-term pain, but you shouldn't do it too often. Overdoing it may cause issues with joint stability.

Perform a stretching exercise by interlocking your fingers and raising your arms overhead to relieve tension. Stand with your feet shoulder-width apart and let your arms hang by your sides. Then, extend your arms forward and interlock your fingers with your palms facing down. Slowly raise your arms in front of you until they are above your head, holding the position for 20 seconds.

• If done correctly, your palms will face the ceiling when you stretch, and you may hear a crack as your arms lift.
• If the muscles are too tight, perform the movement slowly and stop if you begin to feel pain.
• If you cannot interlock your fingers, hold a stick parallel to the floor with both hands, palms facing down, and then slowly raise it over your head, holding the position for 20 seconds.

Use a towel to crack and stretch your shoulder if you're injured. Stand with your feet shoulder-width apart and hold a towel with the uninjured hand. Drape the towel over the uninjured shoulder and reach behind your back with the other hand to grab the towel's bottom. Gently and slowly pull up with the uninjured hand to stretch and crack the other shoulder, holding this position for 20 seconds. If you feel pain at any point, stop and rest.

• If you don't have a towel long enough, you can use an exercise band or a piece of durable fabric that won't tear when pulled.

Perform a pendulum stretch if your shoulder is stiff. Rest your uninjured hand on a table and relax both shoulders. Let your stiff arm dangle at a 45-degree angle in front of your body with the fingers pointing down. Next, swing your arm in a circular motion with a diameter of about 30 cm. Repeat this motion 10 times to loosen the joint and crack it.

• If this exercise doesn't relieve shoulder tension, try holding a 1.4 - 2.3 kg weight in your hand while swinging your arm in circles to enhance the effect.
• This is one of the easiest and safest ways to stretch your shoulder muscles with minimal risk of injury to the joint.

Take a warm shower for 10-15 minutes to soothe sore shoulders. Stand under the shower and let the water flow over your shoulders for about 5 minutes, then massage and stretch your shoulders to ease any joint or muscle soreness. After leaving the shower, you can apply a warm compress to your shoulder for 20 minutes every hour if you still feel pain.

• You can also soak in a warm bath if you prefer lying down and massaging your shoulders.
• Using a massage roller can also be helpful in relieving tight spots.

Visit a chiropractic specialist to adjust a stiff shoulder. Shoulder joint manipulation at home can be challenging and sometimes unachievable. Schedule an appointment with a chiropractor and clearly state that you want treatment for the upper back area. Share your symptoms so they can develop an appropriate treatment plan.

• A chiropractor is trained to adjust the musculoskeletal system. Do not attempt any spinal adjustments at home without professional guidance and recommendations.

Book a back massage to alleviate muscle and joint pain. If you frequently experience upper back pain, look for a spa offering soft tissue massage services. Massage therapy has been proven effective in relieving shoulder pain for some patients in a short period of time. Be sure to tell the therapist which shoulder is causing you pain.

• Most reputable massage therapists will ask about your medical history and inquire about treatments you have tried to relieve shoulder pain. Be sure to inform them of any medications you are taking and surgeries you have had.
• You can also use a tennis ball or massage ball to help relax your shoulder muscles.
• If you ask friends or family to massage you, remember to communicate regularly and let them know whenever you feel pain.

See a doctor if you suspect a dislocated shoulder. A dislocated shoulder is typically very painful and difficult to treat at home. Visit your doctor as soon as possible if you feel like your shoulder has slipped out of the socket, is drooping, or has lost its range of motion. In many cases, a doctor can quickly reposition the shoulder back into place.

• If you have dislocated your shoulder before, you are more prone to it happening again. Be cautious when performing stretching exercises for the shoulder joint and muscles.