The most complex joint in the human body, the shoulder is highly susceptible to injury. It doesn’t matter if you’re an athlete, a construction worker or a nurse, your shoulders take a beating from any number of strenuous activities and when you’re hurt, you’re good and hurt.
For shoulder pain, which exercises are best? I get asked this question a lot, so I’m using this post to describe of few of those I consider most effective for addressing this common source of pain. All the same, it never hurts to come see someone like me to find out the root cause of your shoulder pain, so it stops bothering you.
Releasing the neck
Sit upright in a chair with your feet flat on the floor. As you allow your chin to drop into your chest, relax your shoulders and feel a profound stretch up the back of your neck. Maintain for a count of 10.
Now, gently place your left hand on your head, guiding it to the right. Feel a stretch in the left shoulder. Hold for a count of 10. Repeat on the left to feel the stretch in the right shoulder.
Repeat this series of stretches 3 times.
Stand, holding an exercise band behind your back, gripping it with both hands. Drawing your shoulder blades toward each other, slowly lifting your chin until it’s pointing at the ceiling, as your reach upward with your chest. (You’ll notice that this has partially happened as the result of pulling your shoulder blades together, but consciously extend the stretch to maximize it.)
Hold for 10. Repeat 3 to 5 times.
Seated trunk twist
Sit as you did for the “releasing the neck” exercise, with knees together. Twist to the right from the waist, placing your right hand on your left knee to intensify the stretch. Your head should be turned to the right, also and your shoulders relaxed.
Remember to breathe and hold for 10. Repeat on the left. Do this series 3 times.
Doorway chest stretch
Standing in a doorway (at home, the office, the mall, etc.), place your hands on the inside of the door frame. Step forward on one foot, pushing into a gentle chest stretch through the front of the shoulders. Hold for 10.
Repeat, using the opposite foot. Do a series of 3.
Weighted external rotation
Lying on the side opposite your injured arm, lay the arm you’ve injured on your side, bent at the elbow. Holding a light weight (2 pounds max), pull the weight up even with your side, holding for 10, then release. Repeat 5 times.
PRO-TIP: Ensure you maintain bi-lateral balance by exercising the other arm, targeting the same muscles.
As I said at the beginning, the shoulder is the most complex joint in your body. It’s imperative that you address pain in this part of your body with an intelligent exercise regime, as rehabilitation is dependent on this factor.
By maintaining mobility in the joint, you save it.
Got shoulder pain? Contact me for therapeutic support.