Shoulder pain can be a major obstacle in maintaining an effective workout routine. Whether you're lifting weights, doing yoga, or engaging in any physical activity, pain in your shoulders can hold you back.
To help you overcome this challenge, we've compiled a list of exercises to relieve shoulder pain that you can incorporate into your workout easily. These exercises help ease pain, improve flexibility, and strengthen your shoulder muscles.
Moreover, at Trojan Fitness, we know that having reliable fitness tools for your exercise routine is as important as maintaining consistency and proper form in your workouts. That’s why we offer an extensive range of fitness equipment, from dumbbells to multi-home gyms. We make sure you have everything to maintain your workout schedule without any interruption.
Explore our collection of top-quality fitness equipment designed for various workout needs, at an affordable price.
Let’s explore the best exercises to stop shoulder pain:
9 Exercises for Shoulder Pain | Don’t Let It Ruin Your Workout
1. Arm Circles
Arm circles are a simple and effective way to warm up your shoulders and improve circulation.
Here’s how to do them effectively:
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Get into Position: Stand up straight with your feet hip-width apart. Extend your arms to the sides, making a T shape with your body.
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Start Circling: Begin making small circles with your arms. Start with tiny movements and gradually make the circles larger. This helps stretch and warm up the shoulder joints.
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Change Direction: After about 30 seconds, reverse the direction of the circles. This ensures that both sides of your shoulder get an equal workout.
To add a bit of resistance and further enhance the stretch, consider using light dumbbells from Trojan Fitness. They can make the exercise more effective and give your shoulders a better workout.
2. Lateral Raises
Lateral raises are perfect for targeting the deltoid muscles and building shoulder strength. Follow these steps for an effective exercise:
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Position Yourself: Stand and make your feet slightly wider than hip-width apart. Hold a pair of light dumbbells at your sides.
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Lift the Weights: Slowly lift the dumbbells to the sides and make sure your arms are parallel to the ground. Slightly bend in your elbows to reduce strain on your joints.
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Lower Slowly: Gently lower the dumbbells back to your sides. This controlled movement helps strengthen your shoulders and improves muscle tone.
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Repeat: Aim to do two sets of 12-15 repetitions. Perform this exercise three to four times per week for the best results.
3. Eagle Pose
This yoga pose helps stretch the shoulder muscles and improves flexibility.
Here’s how to do it:
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Begin the Pose: Stand or sit comfortably and extend your arms out to the sides.
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Cross the Arms: Bring your right arm under your left arm, crossing them in front of your body. Bend both elbows and try to twist your right forearm around the left forearm.
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Connect the Palms: Bring your palms together as much as possible. This might be challenging at first, so go as far as you comfortably can.
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Raise the Elbows: Gently lift your elbows to deepen the stretch in your shoulders.
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Hold and Release: Hold this position for 15-30 seconds. Slowly lower your arms and release the pose. Repeat on the other side.
For added comfort during your stretching routine, use a yoga mat from Trojan Fitness. It provides a cushioned surface and helps you maintain stability while performing this shoulder exercise.
4. Child’s Pose
Child’s Pose is a fantastic way to gently stretch your back and shoulders, offering a soothing break for your muscles. Here’s how you can perform it correctly:
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Get into Position: Start by kneeling on the floor or a yoga mat. Extend your knees slightly wider than hip-width apart.
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Prepare for the Stretch: Lower yourself onto all fours, placing your palms flat on the mat just slightly in front of your shoulders.
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Sit Back and Stretch: Sit back on your heels and lean forward at the hips, allowing your belly to rest on your thighs.
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Extend and Relax: Reach your arms out in front of you on the mat, and gently rest your forehead on the ground.
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Deepen the Stretch: Press your chest and shoulders down towards the floor to further deepen the stretch, feeling a release in your upper back and shoulders.
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Hold the Pose: Maintain this position for about 30 – 60 seconds and breathe deeply to enhance relaxation.
5. Downward Dog Pose
It is a classic yoga pose that stretches your whole body, with a special focus on your shoulders. Follow these steps to perform it correctly:
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Start on All Fours: Begin in a tabletop position with your hands and knees on the yoga mat.
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Lift and Stretch: Press firmly into your hands and lift your hips towards the ceiling, aiming to straighten your legs as much as possible. Bring your heels down towards the floor.
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Relax Your Head: Let your head hang naturally between your arms, keeping your neck relaxed.
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Hold the Pose: Maintain this position for about 30 seconds with a focus on lengthening your spine and stretching your shoulders.
6. Internal Shoulder Rotation
It is a great exercise for strengthening the muscles around your shoulder, specifically the rotator cuff. Here’s a simple way to do it:
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Setup the Band: Secure a resistance band or large elastic band to a stable object, like a doorknob or a sturdy hook.
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Get into Position: Grab the other end of the band with one hand. Stand with your elbow bent at the angle of 90-degree and close to your side.
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Perform the Rotation: Pull the band towards your body by rotating your forearm inward across your torso. Keep your elbow pinned to your side throughout the movement.
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Hold and Release: Hold the inward rotation for about 5 seconds. Then, slowly return your arm to the starting position.
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Repeat: Perform this exercise for two sets of 12-15 repetitions, three to four times per week.
Trojan Fitness provides high-quality resistance bands that are ideal for performing internal shoulder rotations effectively. These bands are designed to withstand repeated use and offer the right level of resistance for strengthening your shoulder.
7. Thread the Needle
It’s the best stretching exercise for shoulder pain – a yoga move that helps stretch your shoulders and upper back, relieving tightness and improving flexibility. Here’s how you can do it:
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Get on All Fours: Start by positioning yourself on your hands and knees on the floor. Make sure your wrists are aligned with your shoulders and your knees are under your hips.
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Place Your Hand: Place your right palm in the centre of the mat, directly beneath your chest. This will serve as your anchor point.
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Lift and Slide: Lift your left arm towards the roof, with your palm facing away from your body. Then, slide the left arm underneath your right arm, reaching as far as you can while keeping the arm straight.
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Deepen the Stretch: Allow your left shoulder to rest on the ground. To deepen the stretch, gently lower your right shoulder towards the mat as well.
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Hold the Position: Stay in this position for 15-30 seconds, focusing on relaxing into the stretch and breathing deeply.
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Switch Sides: Return to the starting position and repeat the exercise on the other side.
Tip: Keep your chest open and avoid collapsing your upper body. This ensures that you get a good stretch without any stress on your back.
8. Seated Twist
It’s one of the best back exercises for shoulder pain that stretches your shoulders and spine, helping to relieve tension and improve flexibility. Here’s the right way to do it:
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Start Position: Sit in a chair and extend your legs straight down.
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Twist Your Torso: Gently twist your upper body towards the right side. As you twist, try getting help from chair to deepen the stretch.
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Keep Your Hips Forward: Ensure your hips remain facing forward throughout the twist to get the best stretch in your shoulders and spine.
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Hold the Position: Maintain this position for up to 30 seconds, feeling the stretch in your shoulders and neck.
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Repeat: Switch sides and repeat the twist on the other side.
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Repetition: Do the twist on each side 3 to 5 times.
9. Reverse Fly
This exercise focuses on the upper back and shoulders, helping to strengthen and tone these areas. Follow these steps to perform it correctly:
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Start Position: Stand and make your feet hip-width apart. Hold the dumbbells or weight, such as resistance bands or water bottles.
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Hinge Forward: Bend at the hips and keep your back flat, allowing your arms to hang straight down. Your knees should have a slight bend.
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Raise the Weights: With your palms facing inward, lift both arms out to the sides and squeeze the shoulder blades together. This movement involves the muscles in the back of your shoulders.
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Lower Slowly: Gradually lower the weights back to the starting position. It is to maintain the control throughout the movement.
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Repeat: Perform 12 to 15 repetitions per set. Complete two sets, and aim to do this exercise three to four times a week to make strength in your shoulders and upper back.
3 Effective Home Remedies for Shoulder Pain
If shoulder exercises alone aren’t enough to relieve your discomfort, some simple home remedies can help you feel better.
Rest, Ice, Compress, and Elevate.
Give your shoulder a break by avoiding energetic activities. Apply ice to reduce swelling and wrap it with a compress for support.
Whenever you can, keep your shoulder elevated above your heart level. For added comfort, try using a heating pad or enjoy a warm bath with salts, which can help relax tight muscles.
If you prefer natural options, consider trying turmeric, willow bark, or cloves, all known for their anti-inflammatory properties. Applying menthol rubs, arnica cream, or a blend of essential oils to your shoulder a few times a day can also provide relief.
- Do Massage and Alternative Therapies
Regular massage can work wonders for easing shoulder pain.
These treatments help by improving blood flow and reducing muscle tension. You can also explore the following alternative therapies:
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Chiropractic Adjustments – This therapy aligns the spine to improve movement and reduce pain.
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Osteopathy – It focuses on improving overall health through the treatment of muscles, joints, and bones.
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Rolfing Cab – It uses deep tissue operation to improve posture and body alignment.
These methods use hands-on techniques to align your body and relieve pain.
How to Prevent Shoulder Pain | 6 Tips
To keep shoulder pain at bay, follow these easy tips:
- Stand and Sit Up Straight
Maintain good posture by keeping your back and shoulders straight.
Use your legs to lift and carry things, not just your shoulders.
Take breaks if you feel shoulder pain to allow for recovery.
- Be Careful with Heavy Tasks
Use proper techniques when reaching up or lifting heavy items.
- Use Proper Technique in Sports
Apply the correct form in sports to avoid shoulder injuries.
- Stretch and Strengthen Regularly
Include stretching and strengthening exercises into your routine to keep your shoulders flexible and strong.
Need affordable yet top-quality fitness equipment for your home gym workout?
Trojan Fitness can help with all your fitness needs.
We provide a wide range of fitness equipment designed to meet all your workout needs. From dumbbells and resistance bands to yoga mats and multi-home gyms, our products are built to last and help you achieve your fitness goals.
So, choose from our fitness equipment and take your workouts to the next level.
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The information provided on this website is intended for general informational purposes only and should not be considered professional or medical advice. We make every effort to ensure the information provided is accurate and up-to-date, but we cannot guarantee the accuracy, completeness, or timeliness of the information. Any reliance you place on such information is strictly at your own risk. Always consult a qualified professional before making any significant changes to your diet, exercise routine, or lifestyle. We are not responsible for any adverse consequences resulting from the use of, or reliance on, any information provided on this website.
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