Shoulder pain is a common physical problem that many people face because the shoulder joint is affected whenever you use your arms. This joint is put under a lot of strain, leading to painful problems such as labrum and rotator cuff tears, impingement, frozen shoulder, and other joint problems. While shoulder pain can be a sign of a more serious condition, it is often easily treated. By using a combination of mobilization, stretching, and strengthening exercises, many people are able to relieve their shoulder pain without the need for invasive procedures or physical therapy treatments. In this article, we will share the best exercises you can do to help relieve your shoulder pain.
Flexibility exercises help the shoulder joint and rotator cuff to comfortably use their natural range of motion. Some exercises can be performed with dumbbells, but a resistance band is recommended for optimal results. Lateral shoulder rotations (internal and external), horizontal shoulder rotations (internal and external), scapular retraction, and shoulder abduction and adduction are excellent ways to mobilize and strengthen the rotator cuffs and shoulder girdle.
The best exercises for shoulder pain
- Lateral shoulder rotations – This exercise involves rotating your arms sideways, both inward and outward, to improve shoulder mobility and reduce pain.
- Horizontal Shoulder Rotations – This shoulder rotation exercise is performed horizontally and also aims to relieve pain and increase shoulder mobility.
- Scapular retraction – This exercise strengthens the muscles between the shoulder blades, which can help relieve shoulder pain by improving posture and shoulder blade alignment.
- Shoulder Abduction & Adduction – Abduction involves raising the arms to the sides and adduction involves bringing the arms back to the sides. These exercises help improve shoulder mobility and reduce pain.
- High to Low Row – This exercise is designed to strengthen the muscles of the upper back and shoulders, which can help relieve pain and improve posture.
- Straight Arm Pulldown – This exercise targets the shoulder and back muscles and helps relieve pain and improve mobility.
Strengthening exercises are useful when shoulder pain is due to instability of the joint or weakness of the shoulder muscles following an injury. High-low rows, straight arm pull-ups, back flyes and front raises are all good exercises for strengthening the shoulder muscles.
Stretching exercises are helpful for mobilizing stiff or immobile joints. Downward Dog Pose, Child’s Pose, Doorway Stretch, and Scapular Protraction are good options for releasing tension in the shoulders, chest, and back.
Most people experience shoulder pain at some point, but gently stretching, mobilizing, and strengthening the joint with these exercises can quickly relieve the pain. However, if you experience severe pain or a lack of mobility in the shoulder, the pain gets worse, or these exercises don’t provide any relief at all, you should seek medical attention as it could be a more serious condition. Maximize your shoulder’s recovery by using compression sleeves or wraps.