best exercises for shoulder pain

12 best exercises for shoulder pain

In this article, you’ll learn the 12 best exercises for shoulder pain to help you recover from injury and improve your strength.

Performing most of the exercises, we have to engage our shoulders. Apart from the leg press, we need to move our hands and take support to perform our workouts. As a result, shoulder injuries become common factors. Think of yourself. Is there any exercise you can do without engaging your hands and shoulder? The answer will be no! due to this reason, sometimes our shoulders have to go through serious injuries and aches. Sometimes, it becomes stiff, and our vessels stop blood flow, leading to severe injuries. 

12 best exercises for shoulder pain

Exercise is a great way to reduce your risk of developing shoulder pain. There are many different types of exercises that can be done to help relieve pain, including:

  • Hands-on activities, such as gardening or cleaning;
  • Stretching exercises;
  • Shoulder shrugs and other arm muscles;
  • Plyometric jumps.

It is important to find an exercise routine that works for you and allows you to complete the routine without feeling too sore the following day. Try different exercises and make sure to adjust your intensity as needed so that you can achieve the desired results.

There are certain exercises to relieve shoulder pain and tightness. This article will discuss some of those, actually best exercises for shoulder pain and tightness.

1. Downhill movement Posture

Downhill movement Posture
Photo credit. Healthline.com

This downward stance strengthens and extends your shoulder and back muscles. Begin on your knees. Lift your hips up to the ceiling with your hands. Lean slightly on your knees while pressing equally into your hands and feet. Bring your head toward your feet, shoulders flexed overhead. Hold for 1 minute.

2. Cross-body stretch

Cross-body stretch
Photo credit. Medicalnewstoday.com

The cross-body stretch will help loosen up your shoulder muscles and loosen up any tightness in your neck, chest, and back. In this exercise, extend one arm out to the side and then move it over to the opposite side without letting it touch the ground. Repeat this with both arms for about three minutes on each side.

3. Backward Shoulder Raise

This workout works your upper back, shoulders, and arms. Straighten your arms and elevate them to shoulder height. Do not let your elbows bend or touch the ground during this exercise.

4. Shoulder Stand

This exercise strengthens shoulder muscles and improves shoulder and chest flexibility. Stand with your feet hip-width apart and hold on to something sturdy like a door frame or table for support. Straighten your arms and raise them high above your head, your back against the wall. If you feel any pain in the front of your shoulders, use a chair or table as a step stool to get higher off the floor.

5. Side Plank

side plank

The side plank is great for strengthening the core muscles, shoulder, and arm muscles. Start by lying on your side with your knees bent to be at a 90-degree angle to the ground. Hold on to something sturdy like a chair or table and place your bottom arm on the ground. Keep your elbow straight and raise your top hand straight up until it is in line with the elbow of the bottom arm.

6. Side-to-side stretch

Side-to-side stretch

This exercise helps improve flexibility in the chest, shoulder, neck, and back muscles. It increases the range of motion around the shoulder joint. Start by standing with one foot on either side of a step or chair, then bring one knee up towards your chest while keeping your other leg straight out behind you for balance.

7. Side-to-side twist

side to side twist exercise

This exercise helps improve flexibility in the chest, shoulder, and neck muscles. It increases the range of motion around the shoulder joint. Start by standing with one foot on either side of a step or chair, then bring one elbow up towards your chest while keeping the other arm straight out behind you for balance.

8. Shoulder Shrug

Shoulder Shrug

This exercise is useful for strengthening shoulder muscles and improving shoulder and chest flexibility. Straighten your arms and elevate them to shoulder height. Do not let your elbows bend or touch the ground during this exercise.

9. Arm Circles

This exercise is great for strengthening the core muscles, arm, shoulder, and back muscles and improving flexibility in the arms, shoulders, and back. Start by standing with one foot on either side of a step or chair, then bring one arm up to shoulder height while keeping the other arm straight out behind you for balance.

10. Side Plank Twist

Side Plank Twist

This exercise helps improve flexibility in the neck, upper back, and shoulder muscles and increases the range of motion around the shoulder joint. Start by lying on your side with your knees bent to be at a 90-degree angle to the ground. Hold on to something sturdy like a chair or table and place your bottom arm on the ground. Keep your elbow straight and raise your top hand straight up until it is in line with the elbow of the bottom arm.

11. Cross arm stretch:

Cross arm stretch

To begin, bring your arm across your chest at about chest height. Then support your arm with your other arm’s elbow crease, widen your shoulder and keep facing forward. You have to hold onto this position for at least 20 seconds. One side is done; repeat on the opposite side.

12. Wide-legged standing forward bend:

Wide-legged standing forward bend

This exercise helps not only your shoulder but also the back as well. Just stand with your feet wider than hip distance with your toes facing onward; connect your hands behind your back and expose your chest. You have to involve your leg muscles and keep a trivial bend in your knees. Finally, align the hips by folding inward, bringing your arms over your head toward the floor. It is better to remain in this pose for up to 30 seconds.

Wrapping It Up

Eventually, all these exercises can be done on your own; you don’t need any instruments to perform these exercises and strengthen your shoulder within a few days. However, it is better to develop your shoulder strength by using light weights. Growing your shoulder muscles, you will hopefully power up your shoulder.

Thanks for reading. 

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