Do you experience chronic shoulder pain? Oftentimes shoulder discomfort derives from improper shoulder movement or lack of flexibility in the muscles of the shoulder. Below are a few exercises and stretches to help minimize the pain you experience in the shoulder area. Remember that you should still consult your physician especially if the pain is excruciating.
1. Doorway Pec Stretch
– Place hands on the entrance of a doorway as shown in the picture above.
– Step forward with one leg and do a slight lunge until you feel a stretch. If there is pain, lower the hands so they are at the same level as your thighs.
– Hold this position for 30 seconds and do this twice.
2. Sleeper Stretch
– Lay on your side of the affected arm like shown above.
– Take your opposite hand and place it on the affected arm’s hand and gently push down till you feel a slight stretch
– Hold this position for 30 seconds and do so twice, then repeat on other side.
3. Isometric Shoulder External Rotation
– Place the back of your hand against a stable object with your arm in the position shown above, keeping your shoulder down and back.
– Slightly apply pressure by pushing the back of your hand against the stable object.
– Hold for 10 seconds and do this 10 times. Repeat on other side.
4. Wall Push Ups
– Place your hands against a wall making sure your palms are under your shoulders and not above them.
– Slowly lower yourself down as far as you can with your elbows going inwards but not outwards.
– Do not allow your hips to dip inwards. Prevent this by squeezing your core.
– Return back to starting position. Do this for 2 sets of 10 repetitions.
5. Isometric Shoulder Flexion
– Position your arm as pictured above.
– Place your fist against a stable object with your shoulder down and back.
– Apply slight pressure on the object and hold this for 10 seconds.
– Do this 10 times. Repeat on other side.
6. Isometric Shoulder Extension
– Place your back against a stable object with your arm positioned like shown above. Keep your shoulder down.
– Slightly apply pressure by pushing your elbow back against the object. Hold for 10 seconds.
– Do this 10 times. Repeat on other side