10 Effective Physical Therapy Exercises to Treat Shoulder Pain

Like other parts of the body, the shoulders play a vital role in making staying strong and productive all throughout the day. Having injuries in these parts can cause more trouble and inability to perform some tasks, especially those that need lifting. Fortunately, whether an injury happened or you want to enhance the strength, there are various exercises that can be done to achieve these shoulder goals.

Shoulder Strengthening: Why Is It Important?

Shoulders need to be strengthened and recovered because as mentioned, it is important not just to feel better, but also to be more capacitated on any type of daily activities and jobs. The shoulders are always needed to do almost every task that needs the hands and arms, like lifting an object, or moving something.

Weak shoulders make a person inflexible and unable to lift, hold or move things. It also makes a person feel irritable and uncomfortable because of the pains of having an aching or injured shoulder, plus the feeling of being worthless.

Regular exercises must be done to ensure that the shoulders will always be movable as well.

Different Shoulder Exercises

The following exercises routines are guaranteed to be easy-to-do, with no equipment needed and physical trainer to thoroughly assist and guide while performing these. Furthermore, these can be applied by both men and women.

1. Advancing the Shoulder Blades Counter to the Wall

• Stand straight.
• Have the hands against the wall, maintaining straight elbows.
• Slightly bend towards the wall, maintaining the straightness of the back.
• Bring forward the shoulder blades and stay for five seconds, then go back to the normal position.
• Repeat the routine 10 times.

2. Shoulder Blades Motion

• Stand straight.
• Have the arms on side, shortly away from the body, palms face forward.
• Lift the shoulder blades towards the ear, hold it for 5 seconds then drop the shoulder.
• Repeat the procedure to the other shoulder. Complete 10 times on each side.

3. Shoulder Squeeze

• This routine can be done by either sitting or standing.
• Have the chin tucked in.
• Squeeze the shoulder blades gently to avoid pains.
• Hold it for 5 positions before releasing to the normal position. Repeat for 10 times.

4. External Resistance and Rotation

For this routine you will need a resistance band tied to any movable object.

• Stand the back straight and keep the shoulder blades back.
• Hold the resistance band on the left hand, keeping the right hand on the waist.
• Bend the left elbow for 90 degrees.
• Move the left hand away from the body in a way that the resistance band will be stretched. Repeat this for 10 times. Perform this routine twice.

5. Internal Resistance Band Rotation

This exercise is quite similar to the fourth routine.

• Stand straight while the shoulder blades are thrown back.
• This time, hold the resistance band on the right hand.
• Pull the resistance band toward the body, specifically toward the left side.
• Repeat this for 10 times, each set with 10 repetitions.

6. Static Rotational Cut Off Retrenchment

• Stand tall, ensuring that the neck is straight.
• Keep the right elbow at 90 degrees straight.
• Bring the left hand to the right, then push the right hand away from the body against the resistance of the left hand.
• Maintain that position for 5 seconds
• Repeat the routine 10 times on each arm.

7. Pull Backs On The Resistance Band

• This can be done either by standing or kneeling. Just make sure that the back is straight.
• With both hands, hold the resistance band.
• Pull the arms backward and squeeze both of the shoulder blades. Stay on this position for 2 seconds.
• Repeat the exercise 3 times, with 10 repetitions per arm.

8. Shoulder Exercise Using the Hand Behind the Neck

• Put the hand behind the neck.
• While doing this, the elbows must be out to the side.
• Take the elbow as high as it can rise above the lines of the shoulder.
• Repeat the process for both of the hands.

9. Raise Laterally Routine

• Stand straight while the arms are on the sides.
• The fists should be closed; the thumbs are out and the elbows must be down straight.
• Raise the hands up in such a way that it reaches the levels of the shoulders. Avoid doing this with the hands above the shoulder levels.
• Hold this position for a few seconds, then slowly bring down the hands.

10. Inclined Horizontal Abduction

• Lie down while the face is on the bed and the hands are just hanged freely.
• The fists must be closed and the thumbs are out.
• Match the weight of the shoulders by taking the hand away from the body.
• Hold for a few seconds, then gently lower the arm. Just make sure that the arm is not higher than the length if the shoulders.

Important Note:

1. If some of these mentioned exercises cause you pain, do not hesitate to stop doing the routine.
2. Consultation to an expert, according to www.halohealthcare.com must be done especially if problems arise.

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