Pendulum Stretch
The pendulum stretch is a great way to increase flexibility in the shoulders and release tension in the muscles. This stretch can also help improve the range of motion in the shoulder joint. To do this stretch, stand with your feet hip-width apart and hold onto a sturdy object like a chair or countertop for balance.
Next, let your affected arm hang down, and use your core muscles to swing it slowly in small circles, increasing the range of motion with each swing. Repeat 10-15 times in each direction. If you want to increase the stretch, you can bend forward at the waist and let your arm hang down toward the ground. Then, gently use your opposite hand to apply light pressure and increase the stretch. Remember to go as far as is comfortable – do not push yourself to the point of pain.
Lateral Raises
Lateral raises are a type of weight-bearing exercise that can also help to alleviate shoulder pain. The move involves raising your arms out to the side and then lowering them back down to your sides. This exercise helps strengthen the muscles and tendons around the shoulder joint, which can help to take some of the pressure off of the joint itself. In addition, lateral raises also work the upper back muscles, which can improve posture. This, in turn, can help to decrease shoulder pain caused by poor posture or muscle imbalances. Again, start with a lighter weight and do 10-15 repetitions, making sure to keep your shoulders down and not let them hunch up toward your ears.
Reverse Fly
Another weight-bearing exercise that can help with shoulder pain is the reverse fly. This exercise helps strengthen and stretch the upper back muscles, which can improve posture and alleviate pressure on the shoulders. To do a reverse fly, hold a weight in each hand (or use no weight) and bend forward at the hips until your torso is parallel to the ground.
Keep a slight bend in your knees and let your arms hang down, palms facing each other. Keeping a slight bend in your elbows, raise your arms out to the side until they are parallel to the ground. Lower back down and repeat for 10-15 repetitions. Remember to keep your core engaged and do not round forward in your upper back – keep the motion controlled and focused in the upper back muscles.
Chest Expansion
Finally, the last exercise on this list is the chest expansion. This exercise helps stretch and open up the chest muscles, which can alleviate shoulder tension and improve posture. To do a chest expansion, stand with your feet hip-width apart and interlace your fingers behind you, straightening your arms. Keeping your elbows slightly bent, lift your arms up and back as far as is comfortable, feeling the stretch in your chest. Hold for a few seconds before releasing and repeating 10-15 times.
It is important to remember to keep the focus on stretching the chest muscles, not just lifting your arms up as high as possible. Also, keep your shoulders down, and do not let them hunch up toward your ears – this defeats the purpose of the exercise.
Try These Exercises To Help With Shoulder Pain!
Incorporating these exercises into your routine, along with stretching and proper posture, can help with shoulder pain and improve overall strength in the shoulders and upper back. As always, consult a doctor or physical therapist before starting any new exercise routine. And remember to listen to your body – stop any exercise that causes pain and consult with a professional if the pain persists. Then, keep moving and keep improving, one step at a time!
