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Shoulder pain can be very disruptive to your everyday life. And shoulder injuries can be complicated, so you’ll want to understand the shoulder itself and the different possible injuries before you begin with any of our exercises for shoulder pain.
If you have ever injured or hurt your shoulder, you know that lifting grocery bags, carrying a purse or even just trying to open a door can be impossible. But I am here to help!
PLEASE NOTE: These exercises are not prescriptions specifically designed for you. Please see your doctor or physical therapist and find your specific injury and prescription for healing.
Pendulum Swing
Equipment: None
Repetitions: 2 sets of 10; 5-6 days a week
Prepare your shoulder and warm it up with this move. Lean over a countertop or table, placing the non-injured hand on the table for support. Let your other arm hang freely at your side, then gently begin to swing it forward and back., side to side, and in a circular motion.
Door Jam Stretch
Equipment: None
Repetitions: 5; 5-6 days a week
Stand in an open doorway and grip the hands to the side of the doorway slightly below shoulder height. Put one foot in front and one behind, then lean slightly forward until you feel a light stretch. This is the start position. Now, with your spine straight, shift your weight into your toes until you feel a stretch in your shoulders. Do not overstretch. Pause for a moment, then roll back. Repeat five times.
Chair Shoulder Press-Ups
Equipment: None
Repetitions: 5; 5-6 days a week
Sit upright in a chair that has arms. Start by placing your arms on the chair arms and lengthen your spine to sit as tall as possible with your feet on the floor. Use your arms to lift your body slightly off the chair while simultaneously pulling your shoulder blades down behind you. Hold for 5 seconds, then lower back to seated. Repeat five times.
Shoulder Band Pull
Equipment: Elastic Band or Tubing
Repetitions: 5-8 per arm; 4-5 days a week
Attach elastic tubing to a doorknob at home. Face the door holding the tube with your hand. Gently pull the elastic tubing toward your body with your elbow bent, keeping your arms close to your ribs. Hold for five counts, then slowly release. Keep your shoulder down, and don’t “scrunch.” Repeat five times; switch arms. (good to work both sides!)
Side-Lying External Rotation
Equipment: light dumbbells
Repetitions: 8-10 per arm, 4-5 days a week
Lie on a firm, flat surface on the side of your healthy arm with a pillow or blanket under your head. Place the hand of your healthy arm under your head and hold the dumbbell in the hand of the injured arm, palm down and elbow bent 90 degrees. Raise the dumbbell slowly until the arm is at a vertical position (a pillow underneath this arm can be helpful for stability), then slowly lower down. (Switch sides if desired – it is good to work both shoulders)
Side-Lying Internal Rotation
Equipment: light dumbbells (1-2 pounds) or soup cans
Repetitions: 8-10, 4-5 days a week
Lie on a firm, flat surface on the side of your injured arm with a pillow or blanket under your head. Hold the injured arm against your side, elbow bent at a 90-degree angle, and holding a dumbbell. Raise the dumbbell slowly until the arm is at a vertical position, then slowly lower down. (Switch sides if desired – it is good to work both shoulders)
Dumbbell Reverse Fly
Equipment: light dumbbells (1-2 pounds) or soup cans
Repetitions: 8-10, 4-5 days a week.
Hold 3-5 pound dumbbells and stand with feet hip-width apart, hinge forward slightly from the hips keeping abs tight. Slowly raise your arms, extending them away from the body without shrugging your shoulders. Let elbows lead the way with hands follow. Release down slowly. Repeat ten times.
Wall Push-Ups
Equipment: None
Repetitions: 8-10; 4-5 days a week
Stand facing a wall with your hands on the wall shoulder-width apart. Slowly perform a push-up, lowering your chest toward the wall slowly, then pressing back. Elbows should angle behind you, not point straight out to the side.
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Photo Credit: Shutterstock
Keep your joints healthy is key to staying mobile and not experiencing pain as you age. Although you may not be able to prevent all join injuries or arthritis, there are many things you can start doing today to help keep your joints healthy.
Let’s explore some common causes of joint pain and then delve into 9 keys to keeping your joints healthy and some ideas on what you can do if you’re currently experiencing joint pain.
9 Tips For Joint Health | Keep Your Joints Healthy As You Age
9 Hip-Strengthening Exercises for Seniors
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As the largest joint in your body, your hips play a central role in healthy aging. These mighty structures enable you to perform a wide range of daily activities, from standing to walking to climbing stairs. So it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life which is these hip exercises for seniors should not be missed. The consequences of weak hips only get worse as you age.
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