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4 Easy Exercises for Shoulder Back Pain Relief


Filed Under (Fitness, General) by Rick Kaselj

Hey, happy Friday! I’m excited to get a new video for you today that will help you with your shoulder/back pain.

Speaking of videos, I just finished up a video shoot with Donnalee yesterday. We were also joined by Jenna, a student who will be helping me with some of my YouTube and blog stuff. So watch out for more videos from us coming up this summer.

Today, the video that I will share is with Andrea on four exercises that you can do to alleviate your shoulder/back pain.

Have a great weekend!


In today’s video, I wanted to go through 4 quick shoulder back pain exercises.

4 QUICK Shoulder Back Pain Exercises

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate.

#1 – Sitting Thread the Needle

Sitting Thread the Needle

Sitting Thread the Needle

You are sitting near the end of the chair. Your legs are hip to shoulder width apart. You are going to bring the left arm through the right leg. You are trying to reach the arm and the shoulder through. We are looking at stretching out the mid back area, low back area and on the side so we are targeting 3 different areas. Perform one set of 5 repetitions each side so a total of 10 repetitions holding the end position for a second or two.

#2 – Chair Side Bent

Chair Side Bent

Chair Side Bent

You are sitting in the middle of the chair nice and upright.  You are lightly tight in the stomach. You will side bend, bring the arm overhead then bend over the side. You will focus more on bending in the mid back area, neck or in the low back area reaching to the side.  We are working on loosening up the mid back, low back and stretching out the hip and lats. Perform one set of 5 repetitions on each side so a total of 10 repetitions.

#3 – Chair Arches

Chair Arches

Chair Arches

You are sitting all the way back. You will bring the hands behind your head and then arch back. We are loosening the mid back area targeting a different direction. Bringing the elbows back will stretch out the front of the shoulder. We are also working on tightening up the mid back area so we are waking up the mid back muscles which tend to be weak when it relates to shoulder pain. Perform one set of 5 repetitions holding the end position for a second or two.

#4 – Prisoner Squat

Prisoner Squat Movement

Prisoner Squat

You will bring the hands behind the head and bring the elbows back then go through the squatting movement. The squatting movement is really good in strengthening the legs. A strong lower body helps achieve a stronger back. When squatting, we want to try to get as deep as we can. Ideally, we should target the glutes and the hamstrings. Loosening up the mid back brings back those shoulders and then helps improve the flexibility in the shoulders as well when it comes to external rotation bringing the arm out to the side. Perform one set of 5 repetitions holding the bottom position for a second or two in a smooth controlled movement.

Give those 4 exercises a go. These are nice quick shoulder back pain exercises routine that you can go through.

If you want to end your shoulder discomfort permanently, then check out the Fix My Shoulder Pain program here:

Fix My Shoulder Pain by Rick Kaselj

Take care!

Rick Kaselj, MS



Facebook comments:

Comments posted (4)


I appreciate your injury videos. I have sustained back neck & head injuries and believe your exercise program is excellent.
Thank you,



Rick Kaselj Reply:

Awesome! Glad to help, GVRange!



Dear Rick, I am a trapeze instructor, and aerialist. I sustained an injury about 3 years ago, when I tipped over while coming down a 3-ft step-ladder. I landed on the ground on my right side, on my shoulder. I have laid off hanging on a trapeze and climbing Silks. The first time I did your 4 simple exercises, I felt an improvement, a loosening up of the muscles that have tightened up, and prevented my full range of motion. I continue to do them daily. I hope I will be able to build up my strength enough, to resume swinging on a trapeze again! Thank you again, for your wonderful video of the 4 exercises for neck and shoulder injury.
Kimothy Cross



Muriel from EFI Reply:

Hi Kimothy! This is Muriel from EFI. Glad to hear about your improvement! If you’d like to know more how to strengthen your shoulder muscles, this blog contains a lot of information about that. That’s all. Just let us know how else we can help you. We wish you all the best. Thanks! 🙂


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