5 Shoulder Exercises to Help with Shoulder Pain

Shoulder pain is a common issue that can affect your daily life, from simple tasks like reaching for items on a high shelf to participating in your favorite sports. While there can be various causes of shoulder pain, one of the most effective ways to alleviate discomfort and prevent future issues is through targeted shoulder exercises. In this blog, we’ll explore why exercises can help with shoulder pain and provide you with a list of exercises to strengthen and rehabilitate your shoulders. If your pain persists, we’ll also guide you on the next steps to take for evaluation and treatment.

Why Exercises Can Help with Shoulder Pain

• Strengthening the muscles: The shoulder is a complex joint with several muscles and tendons supporting its movement. By engaging in targeted shoulder exercises, you can strengthen these muscles, making your shoulder more stable and less prone to injury.
• Increasing flexibility: Some shoulder pain is caused by a lack of mobility in the joint. Exercises that focus on flexibility and range of motion can help alleviate this issue.
• Improving posture: Poor posture can lead to shoulder pain. Certain exercises can help you maintain better posture, reducing strain on your shoulders.
• Pain relief: Regular exercise can release endorphins, which act as natural painkillers, helping to manage and reduce shoulder pain.

Exercises That Help with Shoulder Pain

Shoulder Rolls: Start with a simple exercise to warm up your shoulders. Stand or sit up straight and roll your shoulders forward in a circular motion for 15-20 seconds. Then, reverse the motion and roll them backward.

Wall Angels: Stand with your back against a wall, arms at a 90-degree angle, and palms facing forward. Slowly raise your arms overhead, keeping your back and arms in contact with the wall. Lower them back down and repeat for 10-15 repetitions.

Resistance Band Pull-Aparts: Grab a resistance band and hold it with your arms extended in front of you. Pull the band apart by moving your arms to the sides while squeezing your shoulder blades together. Perform 3 sets of 15-20 reps.

Y-Raises: Lie face down on an incline bench with dumbbells in each hand. Raise your arms in a Y-shape, then lower them back down. This exercise targets the upper traps and rear deltoids, helping to improve posture.

External Rotation with Bands: Attach a resistance band to a fixed point at waist level. Stand with your elbow at a 90-degree angle and your forearm parallel to the floor. Pull the band outwards by rotating your shoulder. Perform 3 sets of 15-20 reps per arm.

What to Do if Shoulder Pain Persists

If you’ve been diligently doing these exercises but your shoulder pain continues, it’s essential to seek professional evaluation and treatment. Persistent shoulder pain might be a sign of a more serious underlying issue, such as rotator cuff injuries, frozen shoulder, or tendinitis.

Have Us Evaluate Your Shoulder

Professional evaluation is crucial to identify the root cause of your shoulder pain. Seeking the help of a qualified orthopedic specialist or physical therapist is highly recommended. They will conduct a thorough examination, potentially including imaging tests like X-rays or MRIs, to pinpoint the exact problem.

We Will Provide the Best Treatments

Once the source of your shoulder pain is identified, our compassionate team will recommend the most appropriate treatment plan. This could include physical therapy, medication, or, in some cases, surgical intervention. The goal is to provide you with the best treatment options for your specific condition, helping you recover as quickly and effectively as possible.

Contact Us Today

Don’t let shoulder pain disrupt your daily life or hinder your physical activities. If you’re struggling with persistent shoulder pain, it’s time to seek professional help. Contact our team of experienced orthopedic specialists today. We’re here to provide you with a personalized evaluation and the best treatments to alleviate your shoulder pain, so you can get back to doing what you love. 

Your journey to a pain-free shoulder begins with a simple call or email – reach out to us today. Your comfort and well-being are our top priorities.