Dealing with nagging shoulder pain can be both frustrating, but incorporating targeted exercises into your routine can make a significant difference.
Check out these five exercises:
1. Scapular Stabilizers Activation: 2 sets of 10 reps:
Begin by sitting or standing with your back straight. Retract your shoulder blades by gently squeezing them together. Hold for a few seconds, then release.
2. Sleeper Stretch (Internal Rotation): 3 sets of 15 seconds hold per side:
Lie on your side with the affected arm positioned at shoulder height and bent at the elbow. Gently press your forearm towards the bed or floor, feeling a stretch in the back of your shoulder.
3. External Rotation: 2 sets of 12 reps per side:
Secure a resistance band to a sturdy anchor at waist height. Stand sideways, grasping the band with the hand opposite the anchor. Keep your elbow at a 90-degree angle, and rotate your arm outward against the resistance of the band. Slowly return to the starting position and repeat.
4. Banded Flexion: - 3 sets of 10 reps:
Stand with your feet shoulder-width apart and the resistance band anchored overhead. Hold the other end of the band with both hands and slowly raise your arms overhead, feeling a gentle stretch in the front of your shoulders.
5. Prone T's and Y’s: - 2 sets of 12 reps each:
Lie face down on a flat surface with your arms extended to form a "T" shape (for T's) or a "Y" shape (for Y's). Lift your arms off the ground, engaging your upper back muscles.
Remember, these exercises are most effective when performed with proper form and control. Start with the recommended repetitions and gradually increase as you become more comfortable.
If you experience persistent or severe shoulder pain, please reach out to us. We’re happy to help you regain your freedom to move!