Shoulder pain exercises

Do you have pain in your shoulder? You will find helpful exercises here.

Duration
22 Min
Excercises
8
Difficulty
Beginner
Products used in Routine
DUOBALL 08
Twister
Loop Band
TMX® Trigger
Standard
Ball 12

There are numerous causes for shoulder pain. You can develop pain, for example, as the result of a separated shoulder after a fall, in the case of overstrain owing to tendinitis or bursitis, and when it is chronic as a consequence of osteoarthritis. Notwithstanding the above, however, very similar muscular and fascial changes occur around the shoulder joint. We will show you which exercises often lead to improvement.

Your shoulder pain exercise program:
  • Myofascial self-massage
  • Triggering deep stress points
  • Mobilization and stretching exercises
  • Exercises for activation and strengthening
2-3 times a week

Do the exercise protocol two to tree times a week and restore the natural muscular and fascial tension in your shoulder.

Get well soon!

Do the shoulder pain exercises also as pain prevention.

Myofascial self-massage for shoulder pain

You can release adhesions and tension in the muscles around the shoulders and fascia with myofascial self-massage exercises. This regulates the tensile forces on the joint and reduces one-sided strain. Symptoms such as pain and limited mobility often improve as a result.

Shoulder pain massage: loosens up your chest muscles

Stand in a relaxed position or sit on a chair. Take the TWISTER between your thumb and index finger and place it on your neck.

Product
seconds per side
60
Body part
Neck
Training Goals
Recovery, Mobility

Shoulder pain massage: loosens the muscles in the throat and neck

Lie on your stomach on the floor and place the BALL 08 or 12 on your left chest muscle. Now make a small circular movement on the ball with your upper body at its most sensitive point.

Product
seconds per side
60
Body part
Chest, Shoulders
Training Goals
Recovery, Mobility

Releasing deep muscle tension associated with shoulder pain

Trigger your deep fascial adhesions with these exercises using the BLACKROLL® by TMX TRIGGER. The targeted pressure on your muscle can relieve deep tension. Find the point on your shoulder where the pain is greatest.

Shoulder pain trigger exercise: relaxes tense shoulders

Stand with your side against the wall and place the trigger on the wall at shoulder height. Lean against it with your outer shoulder and create a point of pressure.

Product
Seconds
180
Body part
Upper arm, Shoulders
Training Goals
Mobility

Mobilization and stretching exercises for shoulder pain

Mobilization and stretching exercises help to reduce limited mobility in the shoulder joint so that you can once again achieve full range of motion. This is important to be able to use full function of the joint.

Shoulder stretching exercise: mobilizes the thoracic spine

Lie on your back on the BLACKROLL® so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders.

Product
Seconds
60
Body part
Lower back, Stomach, Upper Back
Training Goals
Recovery, Mobility

Shoulder stretching exercise: stretches the throat and neck muscles

Stand in a relaxed position or sit on a chair. To stretch your throat/neck muscles on the right side, move your right arm far toward the floor and tilt your head toward the opposite shoulder.

Product
seconds per side
60
Body part
Neck
Training Goals
Recovery

Activation and strengthening exercises for shoulder pain

Activation and strengthening exercises help stabilize the shoulder joint and thereby reduce strain. They also help to regain full functionality and performance.

Shoulder pain exercise: stabilizes your shoulders

Get down on all fours on the floor. Make sure your knees are directly below your hips and your hands are directly below your shoulders. For more intensity transfer the MULTI BAND over your shoulder blades from one hand to the other and bring it to moderate tension.

Product
Sets / Reps
3 / 12
Body part
Upper Back
Training Goals
Strength

Shoulder pain exercise: activates muscles for the outer shoulder rotation

Stand in a relaxed position or sit on a chair. Grab the LOOP BAND with both hands and pull it to create some slight tension. Pull it apart by rotating your arms in your shoulders as far out as possible.

Product
Sets / Reps
3 / 10
Body part
Shoulders
Training Goals
Activation, Strength
Pain

Shoulder pain?

You are not alone. Up to a quarter of the population has shoulder pain right now, and up to two thirds suffer from it at least once in their lifetime.

Read more

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