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You are here: Home / Uncategorized / Shoulder pain – which exercises are best?

Shoulder pain – which exercises are best?

April 30, 2018 By Dr David Perna DC

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.

Chest stretch

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.

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  • Home
  • ABOUT
    • About Us
    • DOCTORS
      • David Perna DC, CCSP, CCEP
      • Dr Shan Sivendra MD
      • Dr Earvin Paul DC
      • Dr Kunjan Shah PT
      • Dr Anita Dormer MD
      • Cheuk Hiu Kong (Jamie)
    • Insurance
    • Reviews
    • Media
    • FAQs
  • TREATMENTS
    • Chiropractic Treatments
      • Posture Correction
      • Custom Stretching Programs
      • Manipulation Under Anesthesia (MUA)
      • Trigger Point Injections
    • Physical Therapy
      • Sports Focused Rehab
      • Custom Rehab Programs
    • Electric Stimulation
      • Laser Therapy
      • Shockwave Therapy
      • Ultrasound Therapy
      • Nerve Conduction Velocity Testing
    • Active Release Technique New Jersey (ART)
    • Acupuncture
    • Class IV Laser Therapy
    • Graston Technique Springfield
    • Medical Massage
    • Spinal Decompression Therapy
      • Does Spinal Decompression Therapy Work?
    • Trigger Point Injection
  • PATIENT FORMS
  • Schedule an Appointment
  • NEWS
    • BLOG
  • CONTACT