11 Exercises That Can Help You Get Rid Of Shoulder Problems

Do you have shoulder pain? Learn about 11 great exercises that can help you relieve your pain.

Spending a lot of time in front of a computer, sleeping on your side, or lifting weights are all causes of shoulder problems. This pain can even extend to your neck and back.

In addition to using heat and ice to reduce inflammation, we recommend these effective exercises that can help you get rid of shoulder problems.

Stretching exercises to get rid of shoulder problems

Daily exercises are essential to relieve shoulder problems and improve your flexibility.

In addition to resting while sleeping and at times during the day (by not being in the same position for several hours at a time), you can increase muscle strength and improve your posture with this routine.

Remember:

The exercises should be gentle and controlled, and performed after warming up the area.

Afterwards, it is a good idea to stretch the shoulder area to make the blood flow.
Proper movements will prevent injury and pain.

A good routine can consist of:

1. Heating

Before you start, warm up like this:

Rest your hand on the back of a chair.
Take a step or two back so that your arm is fully extended. Let your other arm hang normally.
Make circular or swinging movements for 2 minutes.
Change arm and repeat.

2. Upper strain

Raise your right hand to your left shoulder.

With your left hand, grasp the right elbow and lift it as much as you can towards your face. Hold this position for a few seconds and return to the starting position.
Repeat 5 times and then shift to the other arm.

3. Lateral strain

This stretching exercise starts like the previous one, but you put pressure on the side.
This way , your hand leaves your shoulder and your arm is slightly outstretched.
Do 5 repetitions per page.

4. Rear strain

To do this stretching exercise, extend your hand behind you and touch a door frame or corner on a wall.
Take a few steps forward so that your arm is fully extended behind your body.
Press for 5 seconds and relax.
Do 5 repetitions before switching to the other arm.

5. Combined strain

For this stretching exercise you need an exercise band or an elastic fabric.

Hold one end with your right hand and bring your arm behind your head. Your elbow will be bent.
Move your left hand toward your waist and grasp the other end of the ribbon.
Holding both ends, extend the upper arm toward the ceiling and the lower toward the ground.
Pull like this for 30 seconds, relax, and repeat 5 times.

Stretching while lying down

Lie down on a bed or mat with your legs outstretched.
Hold the right wrist with your left hand and lift your arms up and back.

After passing your face, stretch your right arm and try to hold for at least a few seconds.
Then repeat with the left arm.

7. Butterfly strain

Lie down and place your hands on your neck. Your elbows will point upwards.
Open your arms out to the sides and try to get your elbows to touch the floor.
Repeat this 5 times.

Exercise routine for the shoulders

When you have finished stretching, it is time to strengthen your shoulders. This is ideal for people with tendinitis (tendonitis) or rotator cuff problems.

1. Vertical push-ups

Since regular push-ups can be difficult if your shoulders hurt, there is a milder option that will help strengthen them.

Stand in front of a wall, far enough away that you can place your palms on the wall with your arms outstretched.

Then move your torso forward and lift your heels. Your elbows will bend and your shoulders will go up.
Hold for a few seconds and return to your original position.
Do 10 repetitions.

2. Shoulder lift

This exercise is also done by standing in front of a wall.

Place your palms on the wall and walk backwards until your arms are fully extended.
Lift your arms a little at a time, without lifting your hands from the wall, as high as possible (your goal is to get your shoulders as high as your ears).
Lower your arms little by little and start again.
Do 5 repetitions.

Exercises with manuals

You can do this exercise without weights first, and then add more weight as you get stronger.

For the first exercise, lay your face down on a sofa, bed or bench.
Lift one arm up in the air.
Take the manual and lift your outstretched arm up and back.
Repeat 10 times before switching pages.

The second exercise is similar, but performed in a sitting position.

The arm that holds the weight moves backwards until it is parallel to the floor.
Do 10 repetitions per page.

4. Exercises with a cane

For example, you can use a broomstick or a cane.

Stand with your back straight and your legs slightly apart. Hold the stick at each end with your hands.

Move your arms to each side and stretch as far as you can.
You can do the same with your arms outstretched behind you (while always holding the stick).

Alternatively, you can make circles with your arms while holding the stick, by lifting it over your head and down to your stomach. Repeat clockwise and then counterclockwise.

Another very effective exercise for shoulder problems is to lift your arms over your head and move your cane to the side.

Give these great exercises and stretches a try!