Shoulder pain can be a real pain in the, well, shoulder. Whether it’s caused by an injury, poor posture, or just overuse, it can make everyday activities like reaching for a high shelf or carrying groceries a real challenge. But fear not, there are plenty of exercises you can do to help relieve shoulder pain and strengthen the muscles in your shoulder joint. Here are 10 effective exercises for shoulder pain relief that are both helpful and useful without being spammy.
1. Wall Angels
Stand with your back against a wall, feet about a foot away from the wall. Place your arms against the wall at a 90-degree angle, with your elbows at shoulder height. Slowly raise your arms up and down, keeping them in contact with the wall the whole time. This exercise helps to strengthen the muscles in your upper back and shoulders, improving posture and reducing pain.
2. Scapular Retraction
Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for a few seconds, then release. This exercise helps to strengthen the muscles that control your shoulder blades, which can help reduce pain and improve posture.
3. Shoulder Rolls
Stand with your feet shoulder-width apart and your arms at your sides. Slowly roll your shoulders forward in a circular motion, making sure to keep them relaxed. Repeat in the opposite direction. This exercise helps to loosen up the muscles in your shoulders and improve range of motion.
4. Shoulder Blade Squeezes
Sit or stand with your arms at your sides and your shoulders relaxed. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for a few seconds, then release. This exercise helps to strengthen the muscles that control your shoulder blades, which can help reduce pain and improve posture.
5. Doorway Stretch
Stand in a doorway with your arms at your sides and your palms facing forward. Place your hands on the door frame at shoulder height, with your elbows bent to 90 degrees. Lean forward slightly, feeling a stretch in your chest and shoulders. Hold for 30 seconds, then release. This exercise helps to stretch out tight muscles in your chest and shoulders, which can cause pain and discomfort.
6. Arm Circles
Stand with your feet shoulder-width apart and your arms at your sides. Slowly raise your arms up to shoulder height, then make small circles with your arms, moving forward and backward. Repeat in the opposite direction. This exercise helps to strengthen the muscles in your shoulders and improve range of motion.
7. Reverse Fly
Stand with your feet shoulder-width apart and a lightweight in each hand. Bend forward at the waist, keeping your back straight, and let your arms hang straight down in front of you. Slowly lift your arms out to the sides, keeping them at shoulder height, then lower them back down. This exercise helps to strengthen the muscles in your upper back and shoulders, improving posture and reducing pain.
8. Lateral Raises
Stand with your feet shoulder-width apart and a lightweight in each hand. Raise your arms out to the sides, keeping them at shoulder height, then lower them back down. This exercise helps to strengthen the muscles in your shoulders and improve range of motion.
9. Shoulder Press
Stand with your feet shoulder-width apart and a lightweight in each hand. Raise your arms up to shoulder height, then press them up overhead, keeping your elbows close to your ears. Lower them back down to shoulder height, then repeat. This exercise helps to strengthen the muscles in your shoulders and improve range of motion.
10. External Rotation
Lie on your side with your affected arm bent at a 90-degree angle and your elbow tucked in at your side. Hold a lightweight in your hand, then slowly rotate your arm out to the side, keeping your elbow at your side. Lower it back down, then repeat. This exercise helps to strengthen the rotator cuff muscles, which can help reduce pain and improve range of motion.
These 10 exercises are a great place to start if you’re looking for relief from shoulder pain. Remember to start slowly and listen to your body, and always consult with a healthcare professional before starting any new exercise regimen. With time and consistency, you’ll be well on your way to stronger, healthier shoulders and less pain and discomfort.
