Relieving Shoulder Pain: 11 Useful Exercises

You must always adapt the intensity of the exercises and stretching to your possibilities. If the shoulder pain is quite intense, it is worthwhile to graduate the exercises until it disappears

Relieving shoulder pain: 11 helpful exercises

Spending too many hours in front of the computer, sleeping on the side, or lifting weights are all possible causes of shoulder pain. In many cases, the discomfort can also extend to the neck or back. In addition to cold or heat therapy to reduce inflammation, we recommend that you try some very effective exercises to relieve shoulder pain.

Some exercises to relieve shoulder pain

Shoulder stretching program

It is essential to do certain exercises every day to relieve shoulder pain and improve flexibility.

In addition to rest, both at night and during the day (in the sense of not always maintaining the same position), you can increase muscle strength and postural control through some simple exercises.

Exercises should be of moderate intensity and should only be done after a careful warm-up.

At the end of the session, it is recommended to stretch the area in question to activate circulation. Movements done correctly will avoid damage and discomfort at a later time.

An exercise program can include:

1. Initial Stretching

Before starting your workout, you need to warm up like this :

Place your hand on the top of the back of a chair.
Take a step or two back to fully extend your arm. The other arm remains down, perpendicular to the floor.
Make circular or pendulum motions for 2 minutes.
Switch sides and repeat the same exercise with the other arm.

2. Stretching the upper muscles

Stretching can help relieve shoulder pain

Raise your right hand to your left shoulder.
With your left hand, grab your right elbow and lift it as far as possible towards your face. Hold the position for a few seconds and then return to the starting position.
Repeat 5 times and then switch sides.

3. Stretching the lateral muscles

This exercise starts like the previous one, but the pressure is applied to the side.
In this sense, the hand must be placed on the shoulder and the arm is stretched slightly.
Do 5 reps on each side.

4. Stretching the back muscles

To do this exercise, you need to place your hand on the corner of a wall or a door frame.
Take a few steps forward so that your arm is fully extended behind your body.
Apply pressure for 5 seconds and then relax your arm.

Complete 5 reps and then switch arms.

5. Combined Stretching

Stretching the arm muscles relieves shoulder pain and increases shoulder flexibility

For this exercise, you will need an elastic band or elastic fabric.

Grab it at one end with your right hand and bring your arm behind your head. The elbow remains bent.
Bring your left hand to your waist and grab the band from the other end.
Once you grab the band on both sides, stretch like this: the upper arm towards the ceiling, the lower arm towards the floor.
Maintain the pressure for 30 seconds, relax and then repeat the exercise 5 times.

6. Stretching while lying down

Lie on the bed or on a mat with your legs extended.

Grab your right wrist with your left hand and swing your arms back.
Once you have crossed the face line, extend your right arm and try to hold the position for a few seconds.

7. Butterfly stretch

Lie on your back, place your hands on the nape of your neck. The elbows are pointing upwards.
Open your arms to the side and try to rest your elbows on the ground.

Shoulder exercise session

When you have finished the stretching exercises, you can perform these specific exercises to relieve shoulder pain, while strengthening them (these are ideal exercises for those suffering from tendonitis or with rotator cuff problems ):

1. Vertical flexions

Since push-ups on the ground are impossible to do if your shoulders hurt, we offer a lighter alternative that helps strengthen the area in question.

Stand in front of a wall at such a distance that you can rest your palms on it and stretch your arms well.
Bring your torso forward and lift your heels. The elbows will bend and the shoulders will rise.
Maintain the position for a few seconds and then return to the initial position.
Repeat the exercise 10 times.

2. Lifting

This exercise must also be done in front of a wall.

Rest your palms and move away from the wall without your arms fully extending.
Move your hands upwards little by little, without taking them off the wall. Try to get as high as possible (the goal is for the shoulders to reach ear height).
Gradually lower your hands and start again.
Repeat the exercise 5 times.

3. Exercises with weights

Weight training is another way to strengthen your shoulders

For starters, you can do these exercises without the weights and add them little by little.

For the first exercise, lie on your stomach on the sofa, bed or bench. One shoulder remains suspended in the air.
Take the weight and stretch your arm back.
Repeat 10 times and switch sides.

The second exercise is similar, but must be done while sitting.

The arm with the weight moves up and remains parallel to the ground.
Repeat 10 times on each side.

4. Exercises with a rod

You can use any stick, for example the broom stick.

Standing with your back straight and legs slightly apart, grasp the ends of the stick with both hands.
Move your arms to the side and stretch them as far as possible.

You can also do this exercise with your arms back (always using the stick).

Another option is to make circles with the arms and the rod, lifting them both above the head and then towards the abdomen. Repeat the exercise for both sides.

A fourth exercise that is very effective for relieving shoulder pain is to raise the arms above the head and move the stick to the side.