10 Best Exercises for Shoulder Pain
Shoulder pain can be debilitating and affect daily activities. Fortunately, exercises can help alleviate shoulder pain by strengthening the muscles and improving flexibility. Here are the 10 best exercises for shoulder pain:
1. Shoulder Rolls
- How to do it: Roll your shoulders forward and backward in a circular motion. Repeat for 10-15 repetitions.
- Benefits: Relaxes the shoulder muscles and improves posture.
2. Pendulum Exercise
- How to do it: Hold a light weight (less than 1 pound) in the affected hand. Let your arm hang straight down from your shoulder, then swing it in small circles, first clockwise and then counterclockwise. Repeat for 5-10 repetitions.
- Benefits: Stretches the shoulder joint and improves mobility.
3. Shoulder Blade Squeeze
- How to do it: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds. Release and repeat for 10-15 repetitions.
- Benefits: Strengthens the muscles between the shoulder blades, which helps improve posture and reduce pain.
4. Arm Across the Chest
- How to do it: Hold your affected arm straight out in front of you at shoulder height. Cross your arm over your chest, holding your hand with your other hand. Gently pull your arm across your body until you feel a stretch in your shoulder. Hold for 15-30 seconds and repeat for 3-5 repetitions.
- Benefits: Stretches the shoulder joint and muscles.
5. Wall Slide
- How to do it: Stand with your back against a wall and your feet shoulder-width apart. Slowly slide your back down the wall, keeping your shoulders down and away from your ears. Hold for 10-15 seconds and repeat for 5-10 repetitions.
- Benefits: Stretches the shoulder joint and improves posture.
6. Resistance Band Row
- How to do it: Hold a resistance band in both hands at shoulder height. Keeping your elbows straight, pull the band apart until you feel resistance. Hold for 5-10 seconds and repeat for 10-15 repetitions.
- Benefits: Strengthens the shoulder muscles and improves posture.
7. Chest Stretch
- How to do it: Stand in a doorway with your hands on the doorframe at shoulder height. Lean forward until you feel a stretch in your chest and shoulders. Hold for 15-30 seconds and repeat for 3-5 repetitions.
- Benefits: Stretches the chest and shoulder muscles.
8. Arm Circles
- How to do it: Hold your arms straight out to the sides at shoulder height. Make small circles with your hands for 5-10 repetitions.
- Benefits: Improves shoulder mobility and flexibility.
9. Shoulder Abduction
- How to do it: Hold a light weight (less than 1 pound) in the affected hand. Lift your arm out to the side until it's at shoulder height. Hold for 5-10 seconds and repeat for 10-15 repetitions.
- Benefits: Strengthens the shoulder muscles and improves mobility.
10. Scapular Wall Push-Up
- How to do it: Stand with your feet shoulder-width apart and your hands on a wall at shoulder height. Slowly lower your body toward the wall, keeping your shoulders down and away from your ears. Push back to the starting position and repeat for 10-15 repetitions.
- Benefits: Strengthens the shoulder muscles and improves posture.
Remember to:
- Start slowly and gradually increase the number of repetitions as your shoulder pain improves.
- Stop if you experience any sharp pain or discomfort.
- Consult with a healthcare professional or physical therapist before beginning any new exercise program.
By incorporating these exercises into your daily routine, you can alleviate shoulder pain and improve your overall shoulder health.
