Things You'll Need:
- Towel
- Hot water bottle
- Heat pad or wrap
-
Step 1
Rest your shoulder muscles. It is extremely important to relieve any stress you have put on your shoulders. Sit upright in a chair with your arms on your lap. Try to sleep on your back rather than on your sides to give your shoulders a good night's rest.
-
Step 2
Use a towel soaked in warm water, a warm water bottle or a warm bath for heat therapy. Ring out the towel and place it on the sore shoulder muscles. Hold the water bottle on the sore muscles, but be sure to place a barrier between the bottle and your skin. You could also immerse your entire body into a warm bath or hot tub.
-
Step 3
Remove the heat therapy from your shoulders after 30 minutes or if you feel any discomfort. You circulation will have increased, bringing blood and oxygen to the sore muscles. You may want to stretch your shoulders slowly and gently immediately after you stop using heat therapy.
-
Step 4
Use heat therapy on the sore shoulders at least 3 times a day.
-
Step 5
Purchase a heat pad or wrap specifically for your shoulder muscles. If you have frequent sore shoulders, heat pads and wraps may provide everyday benefits. They are usually applied directly to the skin, under your clothes. Most produce heat up to 8 hours. Buy heat pads and wraps online at Kozy Collar, ThermaCare or Beyond BodiHeat (see Resources below).
-
Step 6
Use heat therapy before you exercise or perform any strenuous activity. Heat will increase your circulation, reducing stiffness. It will also relax your muscles, increasing their elasticity.
