Effective Exercises for Shoulder Pain Part 1 - Chiropractic Physicians Inc., P.S.

15 Nov

Whether you slept oddly on your shoulder or are experiencing discomfort due to performing physical labor, shoulder pain is a common symptom that affects roughly 18%-26% of adults. Although shoulder pain can be a nuisance to deal with, luckily, the pain can often be managed and improved with manual therapy and shoulder exercises.

The first step in avoiding shoulder issues is always prevention. It is important to practice good posture and to remember to stretch before performing strenuous activity.

In our previous blog post, we highlighted the most common causes of shoulder and neck pain.

Below we will provide you with 4 different mobility and strengthening exercises to help manage any ongoing pain as well as improve your strength in the affected area to prevent further issues.

Mobility Exercises

1. Arm Circles

An easy, yet effective exercise for improving shoulder mobility and easing shoulder pain. This exercise involves warming up the joints and working on your flexibility. It’s also a great way to relieve some tension and stiffness.

Stand with your feet about shoulder-width apart.
Raise up your arms and extend them fully out to the sides, creating a t-pose.
Make small, circular motions with your arms. Slowly increase the range of motion as needed.
Do this exercise for 15-20 seconds, then switch the direction of your rotation.

2. Cross Body Shoulder Stretch

This exercise also is aimed at increasing your flexibility and shoulder range of motion in the joint and surrounding muscles. It is a fantastic way to keep your shoulders feeling loose and ease any pain.

Stand with your feet about shoulder-width apart.
Start with your left arm outstretched. Hook your left arm with your opposite arm and pull your left arm across your body (towards the right shoulder)
Hold this stretch for 15-20 seconds, then switch sides.
Make sure your elbows remain at shoulder height.

Strength Exercises

1. Downward Dog Pose

The downward dog pose, or Adho Mukha Svanasana, is a yoga pose that helps with strengthening your back and shoulder muscles. This exercise also doubles as a way to improve the mobility of your upper spine and shoulders if performed correctly.

Start in a pushup position on the floor. This stretch should be performed on a mat or other comfortable surface.
Begin by lifting your hips toward the ceiling while keeping your back straight.
Straighten your legs and lower your heels as close to the floor as possible.
Make sure your arms are straight and bring your head toward your feet so that your shoulder is flexed overhead.
Hold this pose for 30-45 seconds.
Repeat as needed.

2. Lateral Raises

This exercise requires the use of lightweight dumbbells, resistance bands, or other safe household item (under 5 pounds) such as water bottles. Lateral exercises provide a greater benefit from the volume, rather than weight.

Stand with your feet about shoulder-width apart.
Start with a dumbbell or water bottle in each hand, arms at your sides, and palms facing in.
Raise your arms simultaneously just a few inches out to the side and pause. This ensures that you are engaging your shoulder muscles (deltoids) rather than your back muscles (trapezius).
Continue to lift the dumbbells slowly into a T-pose, while keeping your arms straight.
Pause briefly at the top of the movement.
Lower your arms slowly. Take quite a bit longer on the way down than you did going up.

While these exercises are fantastic tools for improving shoulder mobility and lessening shoulder pain, they may not always resolve your issues. If your shoulder pain doesn’t resolve or improve within a few days to a week, it may be time to contact Chiropractic Physicians. Persistent shoulder and neck pain can be properly diagnosed and treated here by our expert chiropractors. We have helped hundreds of patients here in the Kent, Burien, Tacoma, and Federal Way areas and would love to help you diagnose, treat, and prevent your shoulder issues.