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Shoulder pain exercises

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

Duration

22 Min

Exercises

Difficulty

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Shoulder pain exercises

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

Duration

22 Min

Exercises

Difficulty

Products used in Routine

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 exercise: loosens your tense thoracic spine

Lie on your back on the DUOBALL 12 so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders.

Raise your buttocks so that only your feet touch the floor. Now push and pull your legs back and forth on the DUOBALL so that it rolls along your muscles in the area of the thoracic spine.

Tip: is the pressure too much for you? Then do the exercise in a standing position while leaning against a wall. To do this, place the DUOBALL between the wall and your shoulder blades and slowly roll up and down by bending and extending your legs.

Product

Duoball 08

Seconds

1 / 60

Body part

Upper Back

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.

Once the pain somewhat subsides, you can start mobilizing the area by bending and stretching your forearm.

Product

Trigger Box

Seconds

180

Body part

Shoulders, Upper arm

Training Goals

Mobility

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.

Apply light pressure with the TWISTER on the neck and twist it with constant pressure to one side, then in the other direction, until you feel a warm stretching sensation. Vary the pressure gently with each repetition.

Tip: you can also ask someone to treat your neck muscles with the TWISTER. Keep giving them feedback as to which pressure and which twists you find tolerable.

Product

Twister

Seconds per side

1 / 60

Body part

Neck

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.

To reach different muscles, turn your head to the right during one rep so that you are looking slightly up and to the right. During the next repetition, turn your head to the left so that you are looking slightly down and to the left. Then repeat it on the other side.

Tip: this exercise relieves tension in the neck muscles. It can help to get rid of your shoulder pain.

Product

Seconds per side

1 / 90

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.

Now push yourself against the resistance of the band so that your breastbone moves a little further from the floor. Hold this position for two to three seconds and then return to the starting position.

Tip: if you extend your hips and go into a knee support position, the exercise becomes more difficult. Is it still too easy? Then assume a push-up position.

Product

Repetitions

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.

Hold this position for two to three seconds and then return to the starting position. Make sure that your elbows always stay close to your upper body.

Tip: you can also attach the band to a doorknob and perform the exercise with just one arm.

Product

Loop Band

Repetitions

Body part

Shoulders

Training Goals

Activation, Strength

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.

Keep applying pressure until the sharp pain goes away. Repeat the exercise on your right pectoral.

Tip: if the pressure is too much, then do the shoulder pain exercise while standing up. To do this, place the ball on your chest muscles and apply pressure with both hands. Now carry out small circular movements.

Product

Ball 08

Seconds per side

Body part

Chest, Shoulders

Training Goals

Recovery, 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.

Stretch yourself several times with small movements over the fascia roller and roll back.

This exercise helps you to mobilize the extension of your thoracic spine – for more upright posture and better function of the shoulder joint.

Tip: place the fascia roller a little higher and lower with further sets, but stay roughly between your shoulder blades. This is how you mobilize your thoracic spine in different places.

Product

Standard

Seconds

1 / 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.

Tip: this exercise relieves tension in the neck muscles. It can help to get rid of your shoulder pain.

Product

Seconds per side

1 / 90

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

Tip: if you extend your hips and go into a knee support position, the exercise becomes more difficult. Is it still too easy? Then assume a push-up position.

Product

Repetitions

Body part

Upper Back

Training Goals

Strength

Shoulder pain exercise: activates muscles for the outer shoulder rotation

Hold this position for two to three seconds and then return to the starting position. Make sure that your elbows always stay close to your upper body.

Tip: you can also attach the band to a doorknob and perform the exercise with just one arm.

Product

Loop Band

Repetitions

Body part

Shoulders

Training Goals

Activation, Strength

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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.

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