Top 7 Exercises for Shoulder Pain

Shoulder injuries are very common, especially in outdoor athletes who abuse their shoulders while climbing, paddling, and doing things that may increase the risk of falling hard.
If you get injuries and want to speed the recovery process, here are the top 7 exercises to ease your pain and make your shoulders stronger.

7. Correcting Postures

Wrong postures put a lot of pressure on your shoulders and your rotator cuff muscles and labrum in particular. Try your best to keep your shoulder and spine in the most neutral positions in order to prevent the strains on your shoulder components. (1, 2, 3, 4)

6. Foam Roll

This exercise is great for the upper back and chest areas. Lying on a foam roller while your spine is perpendicular to the roller extends the thoracic spine area. When you perform the exercise, your chest area will open and your shoulder will be more stabilized over time. (5, 6, 7)

5. Doorframe Chest Stretch

This exercise targets the pectoralis muscles. It opens the chest and forces the shoulders to return to their normal positions. Professional athletes should perform this exercise since their chests are usually at the same level with their shoulders. (8, 9)

4. Wall Angels

If you want to improve your shoulder mobility and make your upper back stronger, do wall angels regularly. It helps in extending the thoracic spine, returning the shoulders to their neutral positions, and retracting the shoulder blades, which can be beneficial for shoulder impingement. (10, 11, 12)

3. Shoulder Rotation with a Resistance Band

This exercise is great for people who have stiff rotator cuff muscles and want to relieve shoulder stiffness and improve mobility and stability. Stronger rotator cuff muscles enhance the overall function of the shoulders. It is also highly recommended for people involved in sports that require overhead reaching. (13, 14, 15, 16)

2. Across-the-Chest Stretch

This exercise aims to improve the overall function of the shoulder joint by increasing its flexibility and range of motion and making the surrounding muscles stronger. If you felt pain during doing it, lower the level of your arm, and try again. (17, 18, 19)

1. Eagle Arms Spinal Rolls

This exercise targets your shoulder joint and its surrounding muscles. Focus on relaxing your whole body in general and your shoulders in particular. If you are not comfortable, try the exercise again but hold opposite shoulders. (20, 21, 22)