Managing Shoulder Pain: Best Exercises to Help Reverse the Problem

Shoulder pain can be punishing, but the intensity varies from one person to another. You might think that the occasional ache or stiffness is just a part of getting older and that there’s not much you can do about it. But that’s not necessarily true. There are plenty of exercises you can do to help reverse the problem. Schedule an appointment with Brian Rottinghaus M.D for consultations on what makes a sound shoulder pain management. Here are the best to stick to.

Across-the-Chest Stretch

The across-the-chest stretch is a great way to start your routine. It helps to lengthen the muscles and increase flexibility. Stand with your arms outstretched and parallel to the floor to do it. Then, clasp your hands together and slowly pull them across your chest until you feel a stretch in your shoulders. Hold for 15-20 seconds and repeat 3-4 times.

Prayer Stretch

The prayer stretch is another great way to open up the shoulders and increase flexibility. Stand with your feet together and your arms outstretched to the side, parallel to the floor. Then, slowly bend your elbows until your hands are in front of your chest as if you’re praying. Hold for 15-20 seconds and repeat 3-4 times.

Doorway Stretch

The doorway stretch is a great way to stretch the muscles in the chest and shoulders. Stand in a doorway with your arms outstretched to the side and your feet together. Lean forward until you feel a stretch in your chest and shoulders. Hold for 15-20 seconds and repeat 3-4 times.

Shoulder Blade Squeeze

The shoulder blade squeeze is a great way to strengthen the muscles in the upper back and improve posture. To do it:

  1. Sit or stand with your arms at your sides.
  2. Slowly squeeze your shoulder blades together.
  3. Hold for 10-15 seconds and repeat 3-4 times.

Upright Rows

The upright row is a great way to work the muscles in the upper back and improve posture. To do it:

  1. Stand with your feet shoulder-width apart and hold a weight in each hand.
  2. Slowly lift the weights to your chest, keeping your elbows close to your body.
  3. Hold for 1-2 seconds and repeat 10-12 times.

Neck Release

The neck release is a great way to relieve tension in the neck and upper back. Sit or stand with your head in a neutral position (looking straight ahead). Then, slowly rotate your head to the right and hold for 10-15 seconds. Repeat on the left side. Then, slowly tilt your head back and hold for 10-15 seconds. Finally, slowly tilt your head forward and hold for 10-15 seconds. Repeat all exercises 3-4 times.

Chest Expansion

Chest expansion is a great way to stretch and strengthen the muscles in the chest. To do it:

  1. Stand with your feet shoulder-width apart and hold a weight in each hand.
  2. Slowly lift the weights to your chest, keeping your elbows close to your body.
  3. Hold for 1-2 seconds and repeat 10-12 times.

Plenty of exercises can help reverse the problem if you manage shoulder pain. These stretches and strengthening moves will improve your posture and increase flexibility in your upper body. To learn more about managing shoulder pain through exercise, get in touch with a shoulder pain specialist.