These 11 Exercises Repel Shoulder Pain

If you spend a lot of time on the computer, always sleep on your side, or lift heavy weights for work or pleasure, your shoulders may become strained and sore. Shoulder pain can also radiate to the neck and back. If your shoulders are strained, we recommend using heat and cold treatments to relieve irritation.

Stretch your shoulders correctly

Daily exercises and stretching are important to relieve shoulder pain and improve shoulder joint mobility. In addition to this, it is important to make sure that the shoulder gets enough rest during the day, so being in the same position for hours should be avoided.

It is also important that you get enough sleep at night, when your shoulder is allowed to rest for at least eight hours. You can increase muscle strength and improve your posture with the following exercises. Remember:

• Exercises should be well controlled and gentle and should not be performed until the muscles are warmed up.
• After the exercises, it is advisable to stretch properly.
• When movements are performed in a controlled manner, you prevent injury and pain.

A good training routine consists of the following areas:

1. Warm your shoulders

Before starting the training, it is advisable to warm the area to be trained properly. This improves blood circulation and prevents injury and pain.

• Place your hand on the back of the chair.
• Step a step or two back so that your hand is straight. Let the other arm rest on the side of your body relaxed.
• Make rotating or swinging movements for 2 minutes.
• Change hands and warm the other shoulder as well.

2. Upper body stretching

• Bring your right hand towards your left shoulder.
• Grab your right elbow with your left hand and lift it towards your face. Hold the position for a few seconds and then return to the starting position.
• Repeat the movement five times and then change hands.

3. Lateral stretching

• This stretching is started in the same way as the previous one, but in this stretching the pressure is applied to the side.
• Your hand is straight and does not touch your shoulder.
• Repeat five times on each side.

4. Stretch backwards

• Stretch your hand back and touch a wall or door frame with your fingertips, for example.
• Take a step forward so that your hand is straight and stretches toward the wall.
• Hold the position for five seconds and relax.
• Repeat the movement five times and change hands.

5. Combination stretching

To perform this stretch, you may need an exercise band or stretchy clothing that you can hold on to.

• Bend the right hand behind the head from the elbow so that the fingertips touch the upper back. Hold a gym tape or even a t-shirt in your hand.
• Then move your left hand from below toward the upper back, bending your elbow, and grasp the exercise tape.
• When your grip is firm, lift your right elbow toward the roof, opening your chest.
• Hold the position for 30 seconds, relax the area and repeat five times.

6. Stretching in the supine position

• Lie down on a exercise mat or bed, legs straight.
• Grasp the right wrist with your left hand and raise your hands over your head toward the floor.
• Stretch your right hand and hold the position for a few seconds.
• Repeat the movement with your left hand.

7. Butterfly stretching

• Lie down and raise your hands behind your neck, elbows pointing up.

• Open your hands to the sides and try to touch your elbows to the floor.
• Repeat the movement five times.

How to strengthen your shoulders

Once your shoulders are warmed and stretched, it’s time to move on to strengthening exercises. These are ideal for those suffering from tendonitis or shoulder joint problems.

1. Vertical weightlifting

Doing regular weights can be difficult if your shoulders are sore, so you can exercise these muscles and joints more gently with vertical weights.

• Stand up in front of the wall, about a step away from the wall and raise your hands to shoulder level against the wall, leaning the weight on your hands.
• Lift the heels off the floor, bend your elbows and lower your torso towards the wall.
• Stay in position for a few seconds and then return to the starting position.
• Repeat the movement 10 times.

2. Shoulder purchases

This exercise is also done using a wall.

• Place your palms against the wall and take a long step back so that your hands are straight in front of your body.
• Walk your hands up the wall without removing your palms from the wall, raise your hands as high as you can.
• Lower your hands back to the starting position and repeat.
• Repeat the movement 5 times.

3. Training with dumbbells

You can perform this exercise initially without weights, and then move on to using weights as your strength grows.

• For the first exercise, place yourself lying on a bed, sofa, or bench facing the floor.
• Raise the other hand up in line with the body, grab the weight of your hand and lift it up and back.

• Repeat the movement 10 times and change sides.

The second exercise is similar to the previous exercise, but is performed in a sitting position.

• The hand holding the weight is moved backwards so that it is in line with the floor.
• Repeat the movement 10 times on each side.

4. Exercises with a gym stick

You can also use a floor brush instead of a gym stick.

• Stand with your back straight and your legs slightly on your crotch, hold the stick at each end.
• Move your hands first to the right side of your body and then to the left, stretching as far as you can.
• You can perform the same movement with your arms stretched behind your back.

You can also draw circles in the air while holding the stick, lift it up above your head and back down to the abdomen. Another good exercise is to raise your hands above your head and bend your arms first to the left and then to the right while holding the stick.

Try these stretches and strengthening exercises to get healthy and painless shoulders!