Exercises for the Shoulders
These exercises can help with shoulder pain and other shoulder-related ailments. When exercising, remember to drink plenty of water and leave plenty of space around you to avoid damage. Starting softly and progressively increasing your intensity is a smart suggestion if you’re new to exercising.
Shoulder posture check
Make it a habit to check your posture before you start any exercise. While standing sideways on, look in the mirror and slowly slide your shoulders up and back.
Your head and neck should be relaxed, and your chest should stand out slightly, as if you were taking a deep breath. You should also notice that you’ve grown in stature. This is referred to as scapula setup, and it is the starting point for all exercises.
Arm lifts (standing)
Place your hands behind your head with your elbows pointing out to the sides and pressed as far back as possible. For a total of five seconds, stay in this position.
Place your hands behind your back with your elbows pointed out and pressed back as much as possible. For a total of five seconds, stay in this position.
Each movement should be repeated five times.
Arms stretch
Stand calm with your arms at your sides. Raise your arms as high as possible and hold for 5-10 seconds. When you lift your arms, your palms should face each other. Reduce the weight and repeat five more times.
To do this exercise, raise your arms in front of you or to the sides. If you do some of each, you will stretch more muscles.
Arm stretch (lying)
Lie on your back with your arms by your sides. Raise your arms to their maximum height while keeping your palms facing each other. For 5-10 seconds, stay in this position. With your arms at your sides, repeat five times.
Shoulder circle
As you stand, one hand rests on a chair. Allow your other arm to dangle down and swing in a circle back and forth. Repeat this action five times two or three times a day to get in some practise. This is a fantastic way to warm up.
Shoulder stretch
While squeezing your shoulder blades back and forth, hold for five seconds. While pulling your shoulder blades downward, hold for five seconds. Relax for a total of ten repetitions.
Resistance band stretch for shoulders
Hold a yellow or red stretchy resistance band in your hands with your fingers wrapped around it facing inwards. Your elbows should be bent at waist height, slightly above your hips, and your arms and hands should be in line with your shoulders.
While keeping your elbows at your sides, stretch the band to the furthest comfortable position. Hold for a total of ten seconds. Return your hands to their proper position in relation to your shoulders. Do this a total of ten times. Make it a habit to perform this exercise three times per day.
Backwards table press
While standing erect with your back to the table and palms against the table’s edge, gently press your shoulder blades back and your hands against the table’s edge. You’re not trying to move the table; instead, you’re trying to break through its resistance. Your shoulder muscles should be strengthened as a result of this workout.
Table slide
Sitting erect with your knees bent and feet flat on the floor beneath them at hip-width apart, bend your elbows and rest your palms on a flattened cloth on the table in front of you.
Leaning from your waist and maintaining a straight back, softly slide the cloth across the table. By sliding both hands as far as is comfortable, try to straighten your arms. Lower your head slowly and hold it for five seconds. Retrace your steps back to the beginning.
If placing your palms flat on the table is too unpleasant, practise this exercise with them facing each other.
Door press
STEP 1: Stand in a doorway with your elbow bent at a straight angle and tucked close to your body. The back of your wrist should be pressed against the door frame. Extend your arm against the doorframe as far as you can. For a total of five seconds, stay in this position. Do this 10 times on one side of the door frame, then 10 times on the opposite side with your other arm. If you’re able, add two more sets for a total of 30 reps with each arm.
STEP 2: Using your opposite arm, push your palm towards the side of the door frame you utilised in part 1 while keeping your elbow at a straight angle. STEP ONE: For a total of five seconds, stay in this position. Do this 10 times on one side of the door frame, then 10 times on the opposite side with your other arm. If you’re able, add two more sets for a total of 30 reps with each arm.