Today, I am going to talk about shoulder pain and offer a couple of quick and easy shoulder pain exercises at home that you can do to get rid of shoulder discomfort.
If you have shoulder pain, watch the video and read the article below. If you know of someone who suffers from shoulder soreness, feel free to share this with them.
Talk to you again soon.
In today’s video, I will go through a quick and easy shoulder pain workout.
Quick and Easy Shoulder Pain Workout
CLICK HERE to watch the YouTube video.
Shoulder pain can be a common issue for many people. It varies from the mild case of shoulder ache to the debilitating condition of rotator cuff tear or labral tear. The symptoms can range from mild to severe and include loss of strength, difficulty in movement as well as reduced range of motion. The best way to prevent these pains is by doing some exercises that work on your muscles and tendons, which help relieve the pain caused by these conditions. Try one of these three shoulder pain exercises at home today to begin relieving your shoulder pain.
I got Alix to demonstrate.
1. Vertical Hanging Exercise
Vertical Hanging Exercise is the best way to build, strengthen and define your back muscles. This exercise will help you build stronger and more defined shoulders, but also develop the muscle in your lower back.
With the advancement of technology, vertical hanging exercise has been brought to the forefront. Not only does it provide a good balance of cardio and strength training, but it is also low impact on the joints. The best part about this form of exercise is that you can do it anywhere with little effort
To do this, grab a pull bar and hang from it. You can also use the top of a door frame to hang from in order to stretch out the shoulders. Grab something overhead that can handle your weight, bend through the knees, and stretch as much as you can in the shoulder. Start off with one set of 5 repetitions, holding for 5 seconds. You can progress to one set of 5 repetitions, holding for 15 seconds.
Vertical Hanging Exercise
If you have had your shoulder pain diagnosed as instability or sloppy shoulders. This would be an exercise that you should avoid. But if you have general shoulder pain and tightness, like a rotator cuff issue and shoulder impingement issue, this exercise should be fine.
2. Push Up with a Plus
The pushup is a well-known bodyweight exercise. But what about those who want to do more than three sets of 10? Push-ups are one of the best exercises for building muscle, but they’re also a great way to get stronger and burn calories.
Push-ups not only tone your muscles in the chest but also target the shoulders, triceps, and core. If you want to build strength quickly, pushups are a great exercise because they can be incorporated into any workout routine with little difficulty.
Move down to the mat and do this exercise from your knees. Go through a push-up movement, straighten out, then add a little bit of a rounding movement. Do not collapse your head and around your chest. We simply want the shoulders blades to move apart, pushing the arms a little further apart and really working on the muscles called serratus anterior. Start off doing the exercise from your knees and then you can progress up to your toes. Do one set of 5 repetitions in a smooth controlled movement, and hold for one or two seconds in the end.
3. Seated Push-Up
Seated push-ups are a great way to work on your upper body and core strength. These types of push-ups allow you to maintain balance while working the muscles in your arms, chest, back, shoulders, abs, and legs. By using your hands on a chair or table for stability, these exercises will help you build a stronger core and prevent injury. They also provide an effective way to strengthen your triceps and pectoral muscles.
Seated push-ups require some coordination but they are a great move to add to your exercise routine. This is a simple move that can be done anywhere!
Sit upright near the edge of a chair. Bring your arms to the sides, bring your seat off of the chair, and then lower back down with resistance from your arms. Pushing down brings the shoulder blade down and works the serratus anterior muscles. Start with one set of 5 repetitions in a smooth controlled movement, and hold the end position for one or two seconds.
Rick Kaselj, MS
If you are suffering from any kind of shoulder discomfort and want to get rid of the soreness permanently, then click here to check out the Shoulder Pain Solved program. Try the shoulder pain exercises at home.