Shoulder pain is one of the most frequently encountered physical complaints. This complex, delicate joint plays a role in nearly every arm movement, making it prone to wear and tear.
Common shoulder issues include labrum and rotator cuff tears, impingement, frozen shoulder, and other joint complications. While shoulder pain can sometimes indicate a more serious condition, it is often manageable with the right approach.
A well-rounded routine of mobilizing, stretching, and strengthening exercises can help many people alleviate shoulder pain without invasive treatments or extensive physical therapy. This article highlights effective exercises to support shoulder health and relieve discomfort in the joints.
Mobility Exercises
Shoulder mobility exercises help the shoulder and rotator cuffs move comfortably through their full range of motion. While some can be done with dumbbells, resistance bands are often more effective.
Lateral Shoulder Rotations (Internal & External)
Lateral shoulder rotations are excellent for mobilizing and strengthening the rotator cuffs.
To perform an external rotation, secure a resistance band around waist height. Stand with your elbow bent at 90 degrees and tucked close to your side. Hold the band with your forearm across your abdomen. Moving only your forearm, rotate outward until you feel a gentle stretch.
For internal rotations, face the opposite direction and start with your forearm extended outwards. Pull the resistance band inward, rotating your shoulder.
Horizontal Shoulder Rotations (Internal & External)
Horizontal rotations further mobilize the rotator cuffs.
For external rotations, stand on one end of a resistance band, raise your arm to the side, and bend your elbow to 90 degrees. Rotate your forearm up until vertical, then lower back down.
For internal rotations, anchor the band above shoulder height, face away, and rotate downward to engage the shoulder in the opposite direction.
Horizontal Shoulder Abductions & Adductions
This movement mimics horizontal shoulder rotations but brings the forearm up and down in front of your face, focusing on different angles of shoulder mobility.
Shoulder Blade Retraction
This exercise helps mobilize the shoulder girdle and strengthens back muscles and rear deltoids. Anchor a band at shoulder height, grasp both ends, and step back until arms are parallel to the floor. Retract your shoulder blades, pulling your hands toward your face while keeping elbows flared outward.
Strengthening Exercises
Strengthening exercises can reduce shoulder pain by enhancing joint stability and addressing weakness post-injury. Resistance bands are ideal for these exercises, though dumbbells may also be used.
High to Low Rows
This exercise strengthens the rear deltoids and back muscles around the shoulder. Secure the band above head height, step back for tension, then pull your elbow down toward your waist, squeezing the shoulder blades.
Straight Arm Pulldown
Starting similarly to high-to-low rows, the arm remains straight while pressing downwards until beside the waist. This exercise engages similar muscles in a different range of motion.
Rear Fly
The rear fly targets the posterior deltoids and triceps. Stand on a resistance band, leaning forward with knees slightly bent. With crossed arms holding the band, raise your arms out to the sides until parallel to the ground.
Front Raises
This exercise isolates the anterior deltoids. Stand on the band, hold the end, and raise your arm straight in front until parallel with the ground.
Stretching Exercises
Stretching is crucial for restoring range of motion in stiff or injured shoulders. These stretches can also relieve tension that may contribute to shoulder discomfort.
Downward Dog Pose
A yoga staple, downward dog relieves tension in the shoulders, chest, and back. Start on all fours, then push your hips up, straightening your legs and creating a triangle shape with the floor.
Child's Pose
From a similar starting position as downward dog, keep knees slightly wider, sit back onto your heels, and extend arms forward to release upper body tension.
Doorway Stretch
This stretch releases tension in the chest and shoulder joint. Stand in a doorway with your upper arm parallel to the ground and elbow bent. Rest your forearm against the frame, then gently rotate your torso away to feel a stretch in the chest.
Scapular Protraction
Stand facing a wall with arms extended, elbows straight, and hands flat against it. Squeeze your shoulders together, then push them forward to stretch the back.
Final Thoughts on Relieving Shoulder Pain
Almost everyone experiences shoulder pain at some point. Gentle stretching, mobility exercises, and strengthening routines can effectively relieve discomfort. For added relief, joint supplements may enhance the benefits of these exercises. HLTH magazine has also recently done a series of videos on these exercises and how to implement them safely.
However, if you have severe pain, limited mobility, or if pain worsens despite these exercises, consult a healthcare professional.
References
1 - https://pmc.ncbi.nlm.nih.gov/articles/PMC6692706/
2 - https://www.ncbi.nlm.nih.gov/books/NBK554693/
3 - https://pubmed.ncbi.nlm.nih.gov/25780258/