Shoulder Pain: 8 Exercises That Really Help
Feeling a twinge in your shoulder? We’ll show you 8 effective exercises to help relieve and prevent shoulder pain.
Time
- 22 minutes
- 8 exercises
Myofascial Self-Massage for Shoulder Pain
Myofascial self-massage exercises can help you release adhesions and tension in the muscles and fascia surrounding the shoulder. This helps regulate the forces acting on the joint and, ideally, reduces one-sided strain. As a result, symptoms such as pain and limited mobility often subside.
Shoulder Pain Exercise: Relaxes a Tense Thoracic Spine
Lie on your back on the DUOBALL 08 so that it is level with your shoulder blades. Cross your arms in front of your chest and place your hands on your shoulders.
Targeting Deep Tension Points for Shoulder Pain
Use the TRIGGER to target deep fascial adhesions with these exercises. The targeted pressure on your muscle can release deep-seated tension. For each exercise, locate the spot on your shoulder where the pain is most intense.
Shoulder Pain Trigger Exercise: For Tense Shoulders
Stand sideways to a wall and place the TRIGGER against the wall at shoulder height. Lean your outer shoulder against it and apply pressure to a specific point.
Mobilization and Stretching Exercises for Shoulder Pain
Mobilization and stretching exercises help reduce restrictions in shoulder joint mobility so that you can regain your full range of motion. This is important for maintaining the joint’s full function.
Shoulder Stretching Exercise: Mobilizes the Thoracic Spine
Lie on your back on the BLACKROLL® so that it is positioned at the level of your shoulder blades. Cross your arms in front of your chest and place your hands on your shoulders.
Shoulder Stretching Exercise: Stretches the Neck and Upper Back Muscles
Stand in a relaxed position or sit on a chair. To stretch the right side of your neck muscles, extend your right arm toward the floor and tilt your head toward the opposite shoulder.
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Activation and Strengthening Exercises for Shoulder Pain
Activation and strengthening exercises can help stabilize the shoulder joint and thus reduce strain. They also help you regain full function and performance.
Shoulder Pain Exercise: Helps Stabilize Your Shoulders
Assume a kneeling push-up position with your arms extended. Tighten your core muscles and glutes so that your body forms a straight line. Keep your neck straight.
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Shoulder Pain Exercise: Activates the muscles responsible for external shoulder rotation
Stand relaxed or sit on a chair. Grasp the LOOP BAND with both hands and apply light tension. Pull it apart by rotating your arms outward at the shoulders as far as possible.
Shoulder pain?
You’re not alone. Up to a quarter of the population is experiencing shoulder pain right now, and up to two-thirds will suffer from it at least once in their lives.
