Do you struggle with sore shoulders? Here are 5 good exercises that can cause less pain, more movement and better function! Start today.
Shoulder pain can have a number of causes, such as Osteoarthrtitis, trauma, muscle dysfunction and the like. The irony of such pain is that it scares us from doing what we really should be doing, that is, exercising. Lack of use and exercise leads to less stability and poorer function - which in turn leads to more pain.
In this article, we have focused on - kind but effective - strength exercises for shoulders that are already a little sore. But keep in mind that if you have an existing shoulder diagnosis, then it may be helpful to consult with your clinician before trying these exercises. See more good exercise programs through our YouTube channel (opens in new window).
- 5 exercises for better stability and function
The following exercises cover the activation and strengthening of all rotator cuff muscles (shoulder stability muscles) and also some postural muscles. So with these exercises you will not only get better shoulder function, but also improved posture - a double gain there.
Attach the middle of the knit under your feet. Stand with your arms down along the side and a handle in each hand. Turn your palms toward you. Raise the arms out to the side and up until they are horizontal.
Important exercise for improved control in the movement of shoulder blades and shoulders. It also strengthens the supraspinatus (rotator cuff muscle) and deltoid.
2. Front lift
Attach the center of the elastic under the feet. Stand with your arms down at your sides and a handle in each hand. Turn your palms backwards. Lift your arms forward and up until they are just below face height. Good exercise for activating the lower trapezius and rotator cuff muscles.
3. Standing rowing
Attach the elastic to the rib wall. Stand with spread legs, a handle in each hand and face to the rib wall. Keep your arms straight out of your body and pull the handles towards your stomach. You should know that the shoulder blades are pulled towards each other.
This exercise is excellent when it comes to activating the muscles within the shoulder blades and around the shoulder blades. Including rotator cuff, rhomboidus and serratus muscles.
4. Standing shoulder rotation - inward rotation: Attach the elastic to the navel height. Stand with the elastic in one hand and the side against the rib wall. Have about 90 degrees angle in the elbow and let the forearm point out from the body. Rotate in the shoulder joint until the forearm is close to the abdomen. The elbow is held tightly against the body during the exercise.
Important exercise that is often forgotten when people do not quite understand what muscle they are training (and why they need to work out the dull shoulder stabilizers) - then is it much easier to make the biceps curl and see the biceps grow bigger and juicier? It may be easier, but people forget that biceps and triceps rely on strong shoulders as their platform. Without strength in the rotator cuff muscles, it will be significantly more difficult to build up large muscle mass in the biceps and triceps - especially without injuring themselves due to malfunction or overload.
5. Standing shoulder rotation - outward rotation: Attach the elastic at navel height. Stand with the elastic in one hand and with the side against the rib wall. Have an angle of about 90 degrees at the elbow and let the forearm point out from the body. Rotate outward in the shoulder joint as far as you can. The elbow is kept close to the body during the exercise. Do not skip this one. It can be the exercise that ensures that you do not injure your shoulder in the event of a fall, jerk and the like.
- You should not do these exercises for shoulder pain
Exercises that put the shoulder joint in a vulnerable position should be avoided - one of the most common exercises that most people get hurt by is DIPS. This exercise is ok if you have very good stability in the shoulder muscles and have just the right execution - something most of us do not have. The exercise tends to send the shoulders forward in a vulnerable position and then one will lift one's own body weight 'through' the already stressed joint - a recipe for strain injuries in the area. You should have very good stability in your shoulders before doing this exercise, follow the "don't run until you can walk" principle to avoid exercise-related injuries. High-weight bench press should also be avoided if you are struggling with shoulder pain.
Also read: - The 4 Worst Exercises For Your Shoulders!
The benefits of exercising with knitwear?
To perform these 5 exercises you will need a training elastic, you can buy one at most sports stores - we recommend that you use one with a handle. The reason we use elastic in these exercises is that this will cause the resistance of the exercise to come from the right direction - for example, the over-rotation exercise will be useless if you hold a weight manual instead of a knit (or pulley device), as gravity will make sure the force goes to the ground (wrong direction) - so you will only train your biceps (and not the infraspinatus you really want to strengthen). We want the power to come straight from the side, not from the top down. See? This is one of the most common mistakes we see in gyms and the like.
Number of repetitions and sets?
All exercises are performed 3 sets x 10-12 repetitions. 3-4 times a week (4-5 times if you can). If you don't get as many, you can only take as many as you can.
Related theme: - Pain in the shoulder? You should know this!
What can I do even for shoulder pain?
1. General exercise, specific exercise, stretching and activity are recommended, but stay within the pain limit. Two walks a day of 20-40 minutes make good for the whole body and sore muscles.
2. Trigger point / massage balls we strongly recommend - they come in different sizes so you can hit well even on all parts of the body. There is no better self help than this! We recommend the following (click the image below) - which is a complete set of 5 trigger point / massage balls in different sizes:
3. Training: Specific training with training tricks of various opponents (such as this complete set of 6 knits of different resistance) can help you train strength and function. Knit training often involves more specific training, which in turn can lead to more effective injury prevention and pain reduction.
4. Pain Relief - Cooling: Biofreeze is a natural product that can relieve pain by cooling the area gently. Cooling is especially recommended when the pain is very severe. When they have calmed down then heat treatment is recommended - it is therefore advisable to have both cooling and heating available.
5. Pain Relief - Heating: Warming up tight muscles can increase blood circulation and reduce pain. We recommend the following reusable hot / cold gasket (click here to read more about it) - which can be used both for cooling (can be frozen) and for heating (can be heated in the microwave).
Recommended products for pain relief for shoulder pain
Biofreeze (Cold / cryotherapy)
Click on the image above to proceed to the next page.
Also read: - 5 health benefits of making the plank!