How to Manage Shoulder Pain with Exercise

The shoulder is a complex joint that allows you to move your arms in a wide variety of ways. Because of its flexibility, the shoulder joint is prone to injury. Conditions such as bursitis, tendonitis and arthritis can make everyday tasks painful. Injuries such as rotator cuff tears can limit your range of motion. It is important to keep the muscles that surround and support the shoulder strong to help prevent and manage the above conditions.

Instructions

  1. Shoulder Circles

    • 1

      Stand in a lunge or sit and lean forward from the hips. Be careful to not round the back. Tighten the abdominal muscles to support your back.

    • 2

      Hold a weight in your right hand, and let your right arm just hang. Your left hand can be on your thigh for support.

    • 3

      Start to circle the right arm and hand. Do eight to twelve repetitions clockwise, and then go counter clockwise. Focus on letting the arm relax and just hang.

    Deltoid Raise

    • 4

      Sit or stand up straight. Tighten your abdominal muscles to support your back. Let your arms hang by your sides with your palms facing your body.

    • 5

      Exhale and lift the weight straight up and out to the side to shoulder height only. You are making the letter “T” with your arms.

    • 6

      Inhale and lower back down slowly and with control. Use a four second count to both lift and lower the weights.

    • 7

      If it bothers your shoulders to lift straight out to the side, bring your arms forward a bit, like you are making the letter “V”. Try to avoid lifting directly up in front of you.

    • 8

      Do three sets of eight to twelve repetitions.

    External Rotation

    • 9

      Sit or stand up straight. Tighten your abdominal muscles to support your back.

    • 10

      Bend your elbows at shoulder height and turn your palms so they face forward. Lift your hands up so your hands are directly above your elbows. It is like you are making the letter “W” with your arms.

    • 11

      Make sure you keep the shoulders down and relaxed. Keeping your arms still, pivot at the elbow and rotate your hands down. The hands are now directly below the elbows and the palms are facing back. Then rotate back up to the starting position.

    • 12

      Be careful to not lift the shoulders or swing the arm. This movement is just turning up and down at the elbow.

    • 13

      Do three sets of eight to twelve repetitions