8 BEST exercises to treat and prevent SHOULDER PAIN | Doctor and physiotherapist demonstration

In this video, I’m excited to share effective shoulder pain relief exercises that you can easily do at home. Shoulder pain can be a frustrating and debilitating issue, affecting your daily activities and overall quality of life. Whether you’re dealing with a recent injury, chronic pain, or simply stiffness from poor posture, these exercises are designed to help you regain mobility, strength, and comfort in your shoulders.

Let’s start with a gentle warm-up to encourage movement in the shoulder joint. Begin by supporting one arm in a comfortable position, bending your knee back and hinging at the hips. Allow your arm to dangle and make circles—both clockwise and anticlockwise. This simple motion helps to loosen up the shoulder and can be done for about 30 seconds on each arm. If you prefer, you can also try a figure-eight motion. The key here is to keep the arm feeling as weightless as possible, promoting natural movement.

Next, we’ll focus on mobility with some basic arm lifts. Stand or sit comfortably, keeping your palms facing your body. Extend your arms in front of you, raising them to head height while holding for a couple of seconds before lowering them back down. Aim for 10 to 15 repetitions. If you find that you can’t lift your arms all the way to the top due to pain, that’s perfectly okay. Work within your range of motion, stopping at a point that feels comfortable. This exercise is particularly beneficial for those who experience pain when trying to lift their arms above shoulder height.

After warming up, we’ll move on to a fun exercise called the “snow angel.” With your arms at your sides, raise them up as if you’re making a snow angel, drawing a big circle around your body before relaxing back down. Again, if you feel any discomfort, only go as high as feels comfortable for you. This exercise not only helps with mobility but also engages the muscles around the shoulder.

Now, let’s incorporate some shoulder blade squeezes. Stand against a wall with your arms in a “zombie” position, palms on the wall. Squeeze your shoulder blades together, feeling the contraction in your upper back, and then relax. If you’re not feeling it between your shoulder blades, adjust your arm position to push down into your back pockets. This exercise is excellent for strengthening the muscles that stabilize your shoulder blades.

Next, we’ll do wall angels. Stand facing the wall with your arms in a “W” position. Slide your arms up the wall until your palms touch, then return to the starting position. Aim for 10 to 15 repetitions. If this feels too easy, try turning around and facing away from the wall, which adds more challenge as you work to keep your elbows and fingertips in contact with the wall.

For those looking to add resistance, grab a resistance band for the next exercise. Hold the band in front of you with your elbows tucked into your torso. Pull the band apart, focusing on the external rotation of the shoulder. This exercise targets the muscles around the shoulder blades and helps improve stability. Aim for 15 to 20 repetitions, ensuring that the movement is controlled and not rushed.

As we progress, we’ll move to a standing single-arm row. Using a weight or a resistance band, row the weight up into your side pocket, holding for a moment before lowering it back down. This movement should follow a “C” pattern, skimming your torso as you pull the weight back. Perform 10 to 12 repetitions on each side, focusing on the muscles under your shoulder blade and down the side of your body.

Finally, we’ll finish with a gentle shoulder stretch. Cross one arm in front of your body, holding it just above the elbow to feel the stretch in your shoulder. Hold for 5 to 10 seconds before switching sides. This static stretch is a great way to cool down and promote flexibility in the shoulder area.

Remember, consistency is key when it comes to shoulder rehabilitation. Incorporating these exercises into your daily routine can significantly improve your shoulder mobility and reduce pain over time. If you experience any sharp pain or discomfort while performing these exercises, please consult with a healthcare professional.

For more detailed guidance, be sure to check out the video on my YouTube channel, where I walk you through each exercise step-by-step. You can find the video here: [YouTube Channel Link].

Stay active, take care of your shoulders, and feel free to share this information with your family and friends who may benefit from these exercises. Together, we can work towards a pain-free and active lifestyle!