Exercises To Help With Shoulder Pain

Are you struggling with shoulder pain? Sometimes, after a particularly strenuous weight session, your scapulas (the scientific term for shoulder — save that for pub trivia!) may start feeling sore. To help you get some relief from some post-exercise pain, we’ve picked a handful of exercises that will strengthen your shoulders and combat any tension and tightness you may be feeling. 

This exercise should help increase the flexibility and range of motion available to your shoulder joints. Start by bringing your right arm across your chest and placing it within the crease of your left elbow. Alternatively, you could use your left hand to support your arm.

After holding this position for 10 to 60 seconds, repeat the exercise on the opposite side. Aim to do this exercise three to five times per side.

Check out this video for more guidance on how to perform an across-the-chest stretch.

Like the across-the-chest stretch, the chest expansion exercise helps promote flexibility and the range of movement available to the shoulders. Start by standing while holding an exercise band or towel behind your back with both hands. Push your chest up while moving your shoulder blades towards each other, lifting your chin and looking upwards. Hold the post for 30 seconds before repeating the process three to five times.

This exercise is an easy and low-impact way to loosen the tension in your neck and shoulders. Start by lowering your chin towards your chest — you should feel a stretch down the back of your neck. Next, gently tilt your head to the left and hold it for up to 60 seconds — you should feel a stretch in your right shoulder. Then, bring your head back to the starting position and repeat the action on the opposite side, repeating the action of both sides three to five times. 

This exercise will stretch your shoulders and back. Sit down on a chair and place your ankles directly under your knees. While ensuring that your hips remain facing forward, twist your upper body to the right while placing your left hand around your right thigh. You can place your right hand wherever is comfortable for you. Hold this position for up to 30 seconds, before repeating the exercise on the other side of your body. Repeat the action on both sides three to five times.

For further guidance, check out this video on how to do a seated twist.

Start by sitting down and extending your arms out to the side before crossing your elbows in front of your body with your right arm on top of the left. Bend your arms and place the back of your forearms together, making your palms touch. Hold the position for 15 seconds. Exhale and roll your spine as you bring your crossed elbows in towards your chest. When you inhale, open your chest and unravel your arms. Repeat the action but swap your arms around so that your left arm is on top of the right.

Check out this video for a visual demonstration.

This is a simple exercise which is good for warming up your shoulder joints and increasing your flexibility. While standing, put your left hand on the back of a chair. Let your right arm hang down and circle your right hand five times in both directions. Repeat the process on the other side by placing your right hand on a chair and swinging your low-hanging left hand. Aim to do this exercise two to three times daily.

Here is vision of shoulder circles in action.

This stretch will both open up your chest and strengthen your shoulders. Start by standing in a doorway and position your right elbow and arm at a 90-degree angle. Step your right foot forward while simultaneously pressing your palm into the side of the door frame. Lean forward and engage your core, holding the position for up to 30 seconds. Return to the starting position and repeat the stretch while stepping forward on your left foot. After performing the exercise three times, change arms and repeat the process.

An alternate version of this exercise is placing both arms and palms on the door frame simultaneously and stepping forward, rather than doing one arm at a time.

Check out this video for a visual demonstration of the doorway shoulder stretch.

This popular yoga post is great for relieving pain in your shoulders while also strengthening the muscles in your back.

Start by getting down on your hands and knees, pushing down on your palms to help lift your hips upwards towards the ceiling. Next, while maintaining a slight bend in your knees, press your weight evenly between your hands and feet.

Finally, while keeping your spine straight, tilt your head towards your feet so that your shoulders are positioned above your head. Hold this pose for up to one minute.

For more guidance, check out this video on how to do a downward dog.

If you want to help nip shoulder pain in the bud, there is a series of steps you can take including practising good posture, sitting up straight at work and home, paying attention to what you are carrying so your back and shoulders aren’t overloaded. 

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