3 Must-Do Exercises For Back And Shoulder Pain Relief

I am going to go through the must-do back and shoulder pain relief exercises.

Back and Shoulder Pain Relief Exercises

CLICK HERE to watch the YouTube video.

I had Donnalee to demonstrate the exercises.

#1- Standing Back Arch

In standing position, put the hands on the hips (to get a good stretch in the shoulders) and arch the back (to improve mobility when it comes to low back and mid-back area).


Standing Back Arch

In this exercise, we are improving the mobility in the whole spine to help relieve back pain. We are also improving the shoulder’s mobility and flexibility to help ease shoulder pain.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop at the end-position for 1-2 seconds and we are looking for a light stretch in the shoulder and light mobility/movement happening in the spine.

#2- Downward Punch Exercise

In this exercise, we are going to use some weights or dumbbells. If you do not have dumbbells, you can go without weights, but weights helps a little bit when in comes to guiding the movement.

Do a downward punch. In standing position, with good alignment of the head and shoulders, grab the weights and punch down then repeat back and forth.


Downward Punch Exercise

In this exercise, we are putting the shoulder in a better position when punching down and decreasing the stress in the upper neck area and mid-back area. This is more of a  mobility or posture exercise decreasing-tension- in-the-muscle exercise.

Perform 1 set of 5 reps in smooth controlled movement, holding the bottom position for a stop of 1-2 seconds with a light intensity.

#3- Vertical Hanging Exercise

Find a doorframe, reach up and grab the doorframe. Raise your arms straight above your shoulders. Bend through the knees and drop the hips to increase the stretch that you feel in your shoulders and back area.


Vertical Hanging Exercise

This is an excellent exercise to loosen up the muscles in the back and shoulder to relieve pain.

Perform 1 set of 5 reps, starting off with 5 seconds then progress to 15 seconds with an intensity of light stretch in the shoulders and back area.

Contraindication:  DO NOT DO the vertical hanging exercise if you have sloppy shoulders like they pop in and out or dislocated. I do not recommend to do this exercise.

Indication: If you have stiff or tight shoulders, this is a great exercise.

Modified Vertical Hanging Exercise: If you are not able to get your hands right over head because of back or shoulder pain, then you can just reach up to the point that you can and then bend the knees and drop the hips, getting a light stretch in the shoulders and back area.


Modified Vertical Hanging Exercise

So there you go, those were the 3 great exercises to do for back and shoulder pain relief.


If you want heal, lengthen and strengthen the muscles and tendons near your shoulders, loosen your shoulder joint, and reshape your shoulder, so you can reduce and eliminate your shoulder pain, and prevent it from occurring again in the future, then check out the Shoulder Pain Solved program.

Take care!

Rick Kaselj, MS


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