What Exercises Can You Do For A Sore Shoulder

Are you experiencing pain or discomfort in your shoulder? If so, you may be wondering what exercises can help alleviate the pain. In this article, we will provide you with a guide on the best exercises to do for a sore shoulder.

Description

Sore shoulders are a common problem that many people experience. It can be caused by various factors such as overuse, injuries, and medical conditions like arthritis. If left untreated, the pain can worsen over time and hinder your daily activities. However, with regular exercise, you can strengthen your shoulder muscles and alleviate the pain.

How to

Before starting any exercise, it is important to warm up your muscles first. You can do this by performing gentle stretches and movements such as shoulder rolls, arm circles, and neck stretches. Once you are warmed up, you can start with the following exercises:

1. Shoulder Wall Slides

Stand against a wall with your back straight and your arms at your sides. Slowly raise your arms up until they are parallel to the floor, then slowly lower them back down. Do 10-12 repetitions.

2. Shoulder Blade Squeezes

Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5-10 seconds, then release. Do 10-12 repetitions.

3. External Rotation

Attach a resistance band to a doorknob or another sturdy object. Hold the other end of the band with your hand, keeping your elbow at a 90-degree angle. Slowly rotate your arm away from your body, then slowly return to the starting position. Do 10-12 repetitions on each arm.

4. Internal Rotation

Stand with your arms at your sides and a resistance band looped around both wrists. Slowly rotate your arms inward until your hands are touching your thighs, then slowly return to the starting position. Do 10-12 repetitions.

Step by Step

When doing these exercises, it is important to maintain proper form and avoid any pain or discomfort. If you experience any pain, stop immediately and consult with a doctor or physical therapist. Here is a step-by-step guide on how to perform each exercise:

1. Shoulder Wall Slides

1. Stand against a wall with your back straight and your feet shoulder-width apart.
2. Slowly raise your arms up until they are parallel to the floor, keeping your elbows and wrists in contact with the wall.
3. Hold for 2-3 seconds, then slowly lower your arms back down.
4. Repeat for 10-12 repetitions.

2. Shoulder Blade Squeezes

1. Sit or stand with your arms at your sides and your back straight.
2. Squeeze your shoulder blades together, pulling them down and back.
3. Hold for 5-10 seconds, then release.
4. Repeat for 10-12 repetitions.

3. External Rotation

1. Attach a resistance band to a doorknob or another sturdy object at waist height.
2. Hold the other end of the band with your hand, keeping your elbow at a 90-degree angle.
3. Slowly rotate your arm away from your body, keeping your elbow and wrist in place.
4. Hold for 2-3 seconds, then slowly return to the starting position.
5. Repeat for 10-12 repetitions on each arm.

4. Internal Rotation

1. Stand with your arms at your sides and a resistance band looped around both wrists.
2. Keep your elbows at a 90-degree angle and your forearms parallel to the floor.
3. Slowly rotate your arms inward, keeping your elbows and wrists in place.
4. Hold for 2-3 seconds, then slowly return to the starting position.
5. Repeat for 10-12 repetitions.

Tips

Here are some additional tips to help alleviate shoulder pain:

• Apply ice to the affected area for 15-20 minutes at a time, several times a day.
• Avoid activities that aggravate the pain, such as lifting heavy objects or reaching overhead.
• Practice good posture to avoid putting unnecessary strain on your shoulders.
• Consult with a doctor or physical therapist if the pain persists.

Solution

By incorporating these exercises into your daily routine, you can strengthen your shoulder muscles and alleviate the pain. However, it is important to start with low resistance and gradually increase as your shoulder gets stronger. Remember to warm up your muscles and maintain proper form to avoid any further injury.

FAQ

1. Can exercise make my shoulder pain worse?

If you experience any pain or discomfort during exercise, stop immediately and consult with a doctor or physical therapist. It is important to start with low resistance and gradually increase as your shoulder gets stronger.

2. How long before I see improvement in my shoulder pain?

It may take several weeks or even months to see improvement in your shoulder pain. Consistency is key, so make sure to incorporate these exercises into your daily routine and practice good posture to avoid any further injury.

Pros and Cons

Pros:

• Strengthens shoulder muscles
• Alleviates pain
• Improves range of motion

Cons:

• May take several weeks or months to see improvement
• Can be uncomfortable or painful if done incorrectly
• Consultation with a doctor or physical therapist may be necessary