In our last blog post, we discussed the importance of exercise in avoiding and managing shoulder pain and highlighted several effective exercises that can help treat your shoulder. However, it’s important to mix up your workout routine to target different muscles and add a new type of motion. That’s why we’ve put together this list of four more chiropractor approved exercises that can help you continue to improve your shoulder strength and avoid future injuries and pain. These easy exercises can all be performed within the comfort of your own home with minimal equipment.
Lateral Shoulder Raises
Another simple yet effective exercise for targeting the shoulders is the lateral shoulder raise. This exercise involves raising your arms out to the sides, with your palms facing down, and lifting the weights up to shoulder level. Lateral shoulder raises target the middle and lateral head of the deltoids, which are important for shoulder stability and strength. This workout can help to alleviate pain caused by conditions such as rotator cuff injuries or tendinitis. It’s very important to start with light weights and good form with this exercise.
Serratus Push Ups
Serratus push-ups are a variation of the traditional push-up that targets the serratus anterior muscle in the shoulder. This muscle helps to stabilize the shoulder blade and is often weak in those with shoulder pain. To perform a serratus push-up, begin in a push-up position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, rotate your elbows towards the ceiling, keeping them close to your ribcage. This will engage the serratus anterior muscle, helping to strengthen and stabilize the shoulder.
Wall Angels
Another safe, chiropractor approved exercise for preventing and treating shoulder pain is the wall angel. This exercise can help to improve mobility and flexibility in the shoulders, as well as strengthening the muscles that support the shoulder joint. The exercise is performed by standing with your back against a wall, with your feet about shoulder-width apart. Begin by raising your arms to shoulder level, with your elbows bent at a 90-degree angle and your hands resting against the wall. Slowly raise your arms up the wall, keeping your elbows close to your body, until your hands are above your head. Then, lower your arms back down to the starting position.
Arm Circles with Weights
This exercise is similar to lateral shoulder raises and targets the rotator cuff muscles, which are responsible for maintaining stability and mobility in the shoulder joint. To perform this exercise, start by holding a light weight in each hand and standing with your feet shoulder-width apart. Next, raise your arms straight out to the sides, keeping your elbows slightly bent. Slowly rotate your arms in small circles, forward for about 10-15 reps and then backward for another 10-15 reps. It’s important to keep your shoulders relaxed and avoid any jerking or swinging movements.
Oftentimes it’s possible to rehab mild shoulder pain at home with rest and proper range of motion exercises. Although it can be a daunting task to know which specific routines are best for your type of injury. Chiropractic Physicians have been helping many patients like you in the Kent, Burien, Tacoma, and Federal Way area diagnose and build a tailored exercise routine to rehab shoulder pain. With our customized exercise regimen, you can get back to full form and learn how to avoid injury in the future. Schedule your appointment today!