Shoulder Mobility Exercises to Reduce Shoulder Pain

Shoulder mobility exercises are an effective way to reduce the pain in the shoulder. The shoulder joint is the most complex joint in the human body, allowing for full 360-degree arm movement and stability. However, it can also be damaged and experience pain, which is why it is important to consult an orthopedic physician.

Cross-body shoulder swings

Cross-body shoulder swings are a great shoulder mobility exercise that opens up the shoulder joint. These exercises are similar to tennis backhands and forehands and move the humerus head around the shoulder socket and glenoid cavity. The key is to be relaxed and do as many repetitions as possible.

These exercises also help with arm mobility. You can begin by standing shoulder-width apart and then lean forward while swinging your arm in a small circle. Increase the size of the circle as you feel comfortable. Hold onto the elbow of the injured arm with your other hand. Repeat this sequence 10 to 20 times.

Reverse fly

Reverse fly is an excellent shoulder mobility exercise that targets the upper back and thoracic muscles. You can perform the exercise using light dumbbells and by standing with your feet shoulder-width apart. The key is to keep your shoulders soft and relaxed, and your knees slightly bent.

This shoulder mobility exercise helps you stretch and strengthen major muscles and prevent injury. Moreover, it improves your body composition by burning excess fat and increasing muscle mass. Jamie Costello and his Pritikin staff teach this exercise using resistance bands with light tension.

Doorway stretch

The doorway stretch is an excellent shoulder mobility exercise for people with shoulder pain. It focuses on increasing range of motion in the shoulder joint and is a great way to stretch your pectoralis muscle, which attaches to the pectoral muscles in the chest. This simple exercise can improve shoulder mobility and prevent shoulder pain.

To start, stand with your feet shoulder-width apart and hold out your arm. Move it back and forth across your body, holding it for 30 seconds before returning to the starting position. Repeat this sequence two more times. If you experience any pain, place a towel beneath your shoulders.

Cross-arm stretch

A cross-arm stretch is an excellent exercise to help you improve shoulder mobility and ease shoulder pain. It works the surrounding shoulder muscles and is easy to perform. In this video, Jeff sits on the floor with his arms behind his back and straightens his elbows. In addition, he maintains a tall posture while pulling his arms up and back. He focuses on squeezing his shoulder blades together as he holds the stretch for 15 to 30 seconds.

The cross-arm stretch works the posterior cuff and the glenohumeral joint. It is especially useful for patients with shoulder problems that limit external rotation. Performing the cross-arm stretch correctly is essential for shoulder pain relief. If you perform it correctly, you will feel a deep stretch in the back of your shoulder.

Prone lift offs

Prone lift offs are an effective shoulder mobility exercise that improves scapular movement and the stability of the shoulder joint. They are effective at improving range of motion and releasing tight muscles that may result from poor posture or lack of activity. These shoulder mobility exercises are also useful for people with shoulder impingement and subacromial pain syndrome.

Prone lift offs are a great shoulder mobility exercise that is highly effective for reducing shoulder pain. Prone lifts require stabilizing the shoulder with scapular retraction and can be done in a kneeling, sitting, or standing position. Kettlebells or dumbbells can be used for this exercise. The primary focus is on strengthening the infraspinatus, a muscle located in the shoulder joint that provides stability and external rotation to the humerus.

Scapular abduction/elevation

Scapular abduction and elevation exercises improve mobility of the shoulder and can help reduce shoulder pain. Clients can practice these exercises in various positions. Ideally, the client should be pain-free but should be able to tolerate the flexion/extension movement. They can perform them in quadruped or four-point kneeling positions.

The most effective exercise for scapular retraction involves core activation and proprioception. This exercise requires a stability ball and requires a neutral scapular position. The hand in this position should be held high and the fingers should be facing forward. The arm should be slowly raised and extended to the ceiling. It should be performed with a relaxed neck. Hold the position for five seconds. Repeat for three sets of 10 repetitions.

Thoracic extension

Thoracic extension exercises focus on the thoracic spine and are great for improving shoulder strength and range of motion. They should be done with a gentle, controlled motion. You can perform them by lying on your side and holding a foam roller under your top leg. You should bend your top knee and extend your bottom leg. You should be able to reach the wall over your head. If you find that this exercise is uncomfortable, you can use a foam roller to move your thoracic spine. You should perform 10 repetitions.

This exercise helps stretch the thoracic spine by driving the chest forward. This stretch will be felt in the back, sides, and arms. This will also engage the abs. For beginners, you may want to start higher up on the wall or move your feet closer to the wall.

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