Shoulder pain can significantly affect your daily activities and quality of life. Regularly performing targeted exercises can help alleviate shoulder pain, increase flexibility, and promote overall shoulder health.
If you experience persistent or worsening pain, seek medical attention. Remember, consistency and gradual progression are key to achieving positive results.
Important Tips
1. Start slowly and gently. If an exercise causes pain, stop immediately.
2. Perform these exercises in a pain-free range of motion.
3. Breathe normally and maintain good posture throughout the exercises.
4. Gradually increase the intensity and duration of the exercises as your shoulder improves.
5. If you experience persistent or worsening pain, consult a healthcare professional.
Pendulum Stretch
This exercise helps relax your shoulder muscles and improves flexibility.
1. Stand next to a table or chair and lean forward, supporting your non-painful arm on it.
2. Let your painful arm hang down naturally.
3. Gently sway your arm in small circles, both clockwise and anti-clockwise.
4. Perform 10 circles in each direction, and gradually increase as tolerated.
Wall Climbing
This exercise improves your shoulder’s range of motion.
1. Stand facing a wall with your fingertips touching the wall at waist level.
2. Slowly “climb” your fingers up the wall, allowing your arm to extend as high as possible.
3. Hold for a few seconds, then gently lower your arm.
4. Repeat this 10 times.
Shoulder Blade Squeeze
This exercise helps improve posture and strengthens the muscles around your shoulder blades.
1. Sit or stand up straight with your arms at your sides.
2. Squeeze your shoulder blades together while keeping your arms relaxed.
3. Hold the squeeze for 5 seconds, then release.
4. Repeat this 10 times.
Rotator Cuff Stretch
This exercise targets the muscles of the rotator cuff to improve flexibility.
1. Extend your painful arm straight out in front of you.
2. Use your non-painful arm to gently push your hand across your body, feeling a stretch in your shoulder.
3. Hold the stretch for 15-20 seconds.
4. Repeat the stretch 3 times on each side.
Arm Across Chest Stretch
This stretch helps release tension in the shoulder and upper back.
1. Gently bring your painful arm across your chest, using your non-painful arm to hold it in place.
2. Hold the stretch for 15-20 seconds.
3. Repeat the stretch 3 times on each side.
