Shoulder Pain Treatment: 9 Key Exercises to End Pain for Good

Your everyday life can be greatly impacted by shoulder pain, which can limit movement and make routine chores difficult. However certain exercises can help reduce this pain, increase range of motion, and guard against more discomfort.

The nine exercises shown below are excellent at providing long-term relief from shoulder pain.

The Path to Recovery: 9 Effective Strategies for Shoulder Pain Treatment

Remember to see a shoulder pain treatment clinic in Dubai before beginning any new workout plan, especially if you are in serious pain.

1. Pendulum Swing

Begin by leaning forward slightly, supporting yourself with your non-affected arm on a table. Let your affected arm hang down loosely. Gently swing this arm forward and back, then side to side, and finally in small circles. This exercise helps relieve tension and increase mobility.

2. Shoulder Blade Squeeze

Standing or sitting, maintain a straight back. Squeeze them together as if you were trying to catch a pencil between your shoulder blades. Hold this position for five to ten seconds, then release it. This exercise improves your posture and support by strengthening the muscles that are located between your shoulder blades.

3. Arm Across Chest Stretch

Hold your affected arm at the elbow with the opposite hand. Gently pull the arm across your chest until you feel a stretch in the back of your shoulder. Hold for 20-30 seconds, then relax. Repeat 3-5 times. This stretch improves flexibility and reduces tension in the shoulder muscles.

4. Doorway Stretch

Place your arms at shoulder height on the door frame while standing in a doorway with your elbows bent 90 degrees. Till you feel a stretch at the front of your shoulders, gently lean forward. After 20 to 30 seconds of holding, let go. Do this two or three times. This exercise promotes flexibility by assisting in the stretching of the shoulder and chest muscles.

5. Neck Release

Sit comfortably with your back straight. Slowly tilt your head to one side, bringing your ear close to the shoulder until you feel a stretch on the opposite side of your neck. Hold for 20-30 seconds, then switch sides. This exercise can help relieve tension in the neck and shoulders, often associated with shoulder pain.

6. High-to-Low Rows

Attach a resistance band to a stable object at or above shoulder height. Kneel on one knee so that the knee opposite your injured arm is raised. Pull the band towards your waist, keeping your arm close to your side and your back straight. Return to the starting position slowly. Perform 10-15 repetitions. This exercise strengthens the muscles responsible for shoulder blade movement and stability.

7. Reverse Fly

Bend forward at the waist, arms hanging down and palms facing each other. Holding a light weight in each hand, raise your arms to the side until they’re in line with your body, keeping a slight bend in the elbows. Lower slowly. Do 10-15 repetitions. This strengthens the posterior shoulder muscles, improving posture and support.

8. Lawnmower Pull

Stand with your feet shoulder-width apart, holding a resistance band with your affected arm. Simulate the motion of starting a lawnmower by pulling the band diagonally across your body, from your opposite hip to shoulder. Slowly return to the starting position. Repeat 10-15 times. This exercise works both the shoulders and the muscles of the back.

9. Wall Push-Ups

Face a wall that is slightly more than an arm’s length away. Position your palms on the wall at shoulder height and width. While maintaining your feet planted, flex your elbows to gradually bring your chest up against the wall. Return to the starting position by pushing. Do ten to twenty push-ups. Comparatively speaking, this exercise puts less effort on the shoulder and chest muscles than floor push-ups.

The Bottom Line

Incorporating these exercises into your daily routine can provide significant relief from shoulder pain. They’re designed not only to reduce current discomfort but also to enhance the strength and flexibility of your shoulder muscles, thereby preventing future pain.

Remember, consistency is key to seeing improvement, so make these exercises a regular part of your life. And, as always, listen to your body and consult with shoulder pain treatment professionals in Dubai to tailor the exercises to your specific needs.