Shoulder Pain Exercises and Management
Shoulder pain. It is an affliction many of us suffer from. Whether it is sports-related or due to joint overuse, shoulder pain is a part of many of our lives. However, there are ways to manage it. This management will be our topic of discussion today.
General Shoulder Exercises
General exercises that can be done for shoulder pain management and mobility involves using a broomstick or even a golf club.
It's important to emphasize using the unaffected limb to push the affected limb into these different positions. To do this exercise you will take the unaffected limb at the outside and the affected limb at about the middle of the stick that you're using and go into some flexion.
You can also reach behind and go into some extension, you can also go to the side, into abduction with all of these motions. It's important to make sure to perform these exercises as comfortable and as pain-free as possible.
Easy Shoulder Strengthening Exercises
Next we are going to look at easy exercises for general strengthening of the shoulder joints.
Shown: External rotation against the wall
Wall Internal/External Rotations
You can go into some internal rotation against the wall by placing your palm against the wall, elbow at 90 degrees, and pushing inwards holding for about 10 seconds.
You can then do some external rotations by using the back of the hand elbow against the wall at 90 degrees and pushing outward holding for 10 seconds.
Shown: superman hold alternative
Superman Hold (relaxed legs & neck)
The second strengthening exercise can be done lying down flat on your stomach, extending the arms into a wide wide position with the thumbs pointing upwards while keeping the neck and the legs relaxed. Hold for 15 - 20 seconds.
Advanced Shoulder Exercises
You can progress to more advanced movements as you feel more comfortable and the easier exercises become easier.
Shown: banded internal & external rotation
1) Banded Internal & External Rotations:
Keeping the elbow tucked, you can pull outwards for external rotation, and pull inwards for internal rotation.
2) Banded Pull Aparts
Take your band and hold it at about chest level with your arms extended and pulling the band outward and creating tension.
Shown: Bent over rows
3) Bent Over Rows with Dumbbells
Choose a comfortable weight. Keeping your elbow tucked and your back straight, lower the weight and bring it up to about 90 degrees while squeezing your upper back.
Have questions? Contact us about your questions or concerns. Head over to our injury self-management guide for more information and other exercises under Resources!