11 Exercises To Relieve Shoulder Pain
Spending many hours in front of the computer, sleeping on your side or lifting weights are some of the causes of shoulder pain. And in many cases, in addition, the discomfort can include the neck or the back. Therefore, in addition to applying ice or heat to deflate the area, we recommend some very effective exercises. Take note!
Shoulder stretching routine
It is essential to perform certain daily exercises to reduce pain and improve flexibility in the shoulders. In addition to resting when sleeping and resting at different times of the day (remember not to maintain the same posture for many hours at a time), we can increase muscle strength and postural control through a routine of stretching and exercises. Before introducing it to yourself, keep the following in mind:
- The exercises should be gentle and controlled and should be started once the area has been well warmed up.
- At the end of the session it is advisable to perform gentle stretching of the area to activate circulation. At this point, well-executed movements prevent further damage and discomfort.
The routine can be composed of:
1. Initial stretch
Heating is carried out as follows:
- Rest your hand on the top of the back of a chair.
- Take a step or two back so that the arm is fully extended. The other arm should be “hanging” perpendicular to the ground.
- Perform circular or pendulum movements for 2 minutes.
- Change sides and do the same with the opposite arm.
2. Upper stretch
- Bring your right hand to your left shoulder.
- With your left hand, take your right elbow and lift it as far as you can towards your face. Hold the pose for a few seconds and go back to the start.
- Repeat 5 times and then move to the other side.
3. Lateral stretch
This exercise begins the same as the previous one, but the pressure is exerted towards the side. In this way the hand is no longer resting on the shoulder and the arm is slightly stretched.
Do 5 reps per side.
4. Posterior stretch
- To perform this exercise, you must rest your hand on the corner of a wall or door frame.
- Take a few steps forward so that your arm is completely stretched out behind your body.
- Press for 5 seconds and relax.
- Complete 5 reps and switch arms.
5. Combination stretch
For this exercise you will need an elastic band or some fabric that stretches.
- Take it with your right hand from one end and bring your arm behind your head. The elbow is flexed.
- Direct your left hand toward your waist and grasp the band by the free end.
- Once supported on both sides, stretch as follows: the upper arm towards the ceiling and the lower arm towards the floor.
- Hold the pose for 30 seconds, relax, and start again for 5 reps.
6. Lying down stretch
- Lie down on the bed or on a mat with your legs stretched out.
- Take your right wrist with your left hand and bring your arms back.
- Once they have passed the face line, stretch your right arm and try to hold for at least a few seconds.
7. Butterfly stretch
Also lying down, put your hands on the back of your neck so that your elbows are up. Then spread your arms out to the sides and try to rest your elbows on the ground.
So far the stretches that we present to relieve your shoulder pain. Remember that it is important that, to activate the area, you also stretch after performing the routine.
Shoulder exercise routine
When you are done with the stretches it is time for the exercises to strengthen the shoulders. These practices are perfect for those who suffer from tendonitis or rotator cuff problems, also known as tennis shoulder or shoulder overload syndrome, as MedlinePlus experts indicate:
1. Vertical push-ups
Since push-ups on the floor can be impossible to do if our shoulders hurt, this option is a bit gentler and helps to strengthen the area.
- Stand in front of a wall at a distance so that you can support the palms of your hands and that your arms are well stretched.
- Bring your torso forward and raise your heels: elbows flex and shoulders lift.
- Hold for a few seconds and return to the starting position.
- Do 10 repetitions.
2. Elevations
This exercise also takes place in front of a wall.
- Support your palms and withdraw without fully stretching your arms.
- Raise your hands little by little, while still touching the wall and take them as high as possible (the goal is to keep the shoulders at the level of the ears).
- Descend little by little and start again.
- Repeat 5 times.
3. Dumbbell exercises
To start, they can be done without weight and then add it little by little. For the first exercise:
- We lie on the couch, bed or a bench face down. One shoulder is suspended in the air.
- We take the dumbbell and bring the arm stretched back.
- We repeat 10 times and change sides.
The second is similar but in a sitting position:
- The arm with the weight moves up and is parallel to the ground.
- Do 10 reps per side.
4. Exercises with sticks
You do not need to have any professional gymnastics instrument on hand, you can use the broom or a cane, for example.
- Standing with your back straight and your legs slightly apart, grasp the ends of the pole with both arms.
- Move your arms to the sides and stretch them as far as possible.
- The same can be done with the arms brought back (always using the stick). Another option is to form circles with the arms and the stick, bringing both above the head and then to the abdomen.
- Repeat for one side and the other.
Another very effective exercise is to raise the arms above the head and move the cane to the sides.
We hope these exercises have been useful to you, let us know if you put any into practice!
