Introduction
Experiencing shoulder pain as a result of your workouts can be frustrating and discouraging. However, it’s important not to let this setback derail your fitness journey. Fortunately, there are several targeted exercises that can help alleviate and prevent shoulder pain caused by workouts. In this blog, we’ll guide you through a range of exercises designed to strengthen and stabilize the shoulder muscles, promoting recovery and preventing future discomfort.
- Pendulum Swing Stretch
Start with a gentle stretching exercise to increase mobility and alleviate stiffness in your shoulders.
- Stand with your unaffected arm resting on a table or chair.
- Gently sway the affected arm back and forth, allowing it to swing like a pendulum.
- Perform 10-15 swings in each direction.
- This exercise helps to increase blood flow and relieve tension in the shoulder joint.
- Wall Angels
Wall angels are a great exercise to improve shoulder mobility, activate the muscles around the shoulder blades, and correct poor posture.
- Stand with your back against a wall, feet about six inches away from the wall.
- Extend your arms so they’re parallel to the ground, and your elbows are bent at a 90-degree angle.
- Slowly slide your arms up the wall, maintaining contact with the wall at all times.
- Return to the starting position.
- Perform 2-3 sets of 10-15 repetitions.
- Focus on keeping your shoulder blades down and engaging your back muscles throughout the movement.
- External Rotation with Resistance Band
This exercise targets the rotator cuff muscles, which play a crucial role in stabilizing the shoulder joint.
- Attach a resistance band to a stationary object at elbow height.
- Hold the band in the hand of your affected shoulder with your elbow bent at 90 degrees, and your upper arm close to your body.
- Keeping your elbow against your side, rotate your forearm outward against the resistance of the band.
- Slowly return to the starting position.
- Perform 2-3 sets of 12-15 repetitions on each side.
- Scapular Squeeze
This exercise helps improve posture and strengthen the muscles between the shoulder blades.
- Sit or stand up straight with your arms by your sides.
- Squeeze your shoulder blades together while keeping your arms relaxed.
- Hold the squeeze for 5-10 seconds, then release.
- Perform 2-3 sets of 10-15 repetitions.
- Focus on maintaining good posture throughout the exercise.
- Y, T, and W Exercises
These exercises, known as Y, T, and W exercises, help activate and strengthen the muscles of the upper back and shoulders.
- Lie face down on an exercise ball or a bench with a slight incline.
- Start with your arms hanging down, forming a Y shape with your thumbs pointing up.
- Lift your arms up and out to the sides, squeezing your shoulder blades together.
- Repeat the same movement, forming a T shape.
- Finally, create a W shape by bending your elbows and bringing your hands in line with your shoulders.
- Perform 2-3 sets of 10-15 repetitions for each position.
Conclusion
Shoulder pain caused by workouts doesn’t have to hold you back. By incorporating these targeted exercises into your routine, you can effectively alleviate discomfort, strengthen your shoulder muscles, and prevent future pain. Remember, it’s crucial to start slowly and listen to your body. If your pain persists or worsens, it’s recommended to consult a healthcare professional before continuing with these exercises. With dedication and proper care, you can work towards a healthier, pain-free shoulder and continue your fitness journey with confidence.