ShopShoulder Pain
Shoulder Pain Exercises
Body Part:
Shoulders
Equipment:
None
Level:
Beginner
Put an End to Your Shoulder Pain: Do These Three Exercises Every Day!
Do you dream of a life without shoulder pain? Then let us help lift that burden from your shoulders and allow you to feel relaxed and pain-free. Pain specialist Roland Liebscher-Bracht will show you three special stretching exercises that really get to grips with the problem. If you can incorporate this highly effective pain-free program into your daily routine, there’s a good chance you will soon get your symptoms under control.
You can watch all the exercises in detail in the video. But if you prefer to read through the individual steps, you will find some illustrations and detailed instructions about the shoulder pain exercises below. Good luck with the exercises!
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Your Personal Pain Scale
While you are exercising, pay attention to your personal pain scale. This is your body's gauge that measures the intensity at which you exercise from 1 to 10.
One would be like pushing your finger into your forehead. You'd feel a little pressure, but that's it. You've gone above a 10 if your breathing becomes irregular or you feel yourself tense up. For each exercise, aim for an intensity between 8 and 9. If you find that you are experiencing pain that's higher than 9, reduce the intensity so you can continue exercising without pain.
Stretching Exercises
Exercise 1: Corner Stretch
- Stand in the corner of a room and take a step back with your left leg.
- Raise your arms about 45 degrees and support yourself with your palms placed on the walls to your left and right.
- Now stretch your breastbone upwards and let yourself fall deep into the stretch for about a minute. In this position, you should feel the pull in your arms and shoulders.
For the second phase, you can try our special variation:
- Press both of your palms against the wall. Use all your strength as if you wanted to push the wall away – this will stretch and straighten out your elbows.
- Tense all your shoulder muscles, then relax and loosen everything again after about ten seconds before going back into the stretch even more intensively.
- Repeat this alternate tensing and loosening of the stretch two more times.
Exercise 2: Wall Stretch
- For our second exercise, stand in front of a wall and take your left leg back a step.
- Extend your arms upwards in parallel and support your palms against the wall. In order to check whether your arms are the right distance apart, angle both your thumbs outward, adjusting your position until they just touch.
- Now push only your shoulder muscles forward towards the wall.
- Go deep into this stretch for about a minute. You should feel a strong pull in your shoulders as you do so.
- You can intensify this exercise once more in a second phase: Build up firm pressure through your palms to stretch your shoulder muscles even further, then relax after about ten seconds. And once again, you can complete a few more stretches, each time alternating between tensing and loosening.
Exercise 3: Back Stretch
- Stand with your back towards a flat, non-slip piece of furniture, such as a chair placed in front of a wall.
- Hold on to it with both hands, taking about two steps forward with your right leg while leaving your left leg behind for stability.
- Now expand your rib cage outwards, and if you notice a strong pull in your shoulders, you are stretching at the right intensity.
- Hold this position for a minute, then slowly bend your right thigh forward – the pull in your shoulders should increase even further as you do so.
- To intensify the exercise, you can once again add another special dimension: Press the chair (or your chosen support) firmly downward with your hands – as if you wanted to bring your arms forward.
- Relax this pressure after ten seconds, and bend your right thigh further forward so that you continue to go on into the stretch.
- Repeat this sequential tensing and relaxing a few more times, as in the previous exercises.
That’s it! Try to do these three exercises daily to keep your shoulders healthy and prevent shoulder pain.
Fight Pain with Information.
Subscribe to The Pain Relief Advisor
Sign up for our free newsletter and discover how to manage your pain yourself. Every two weeks, we’ll deliver follow-along videos and articles to your inbox.
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