4 Best Exercises to Alleviate Shoulder Pain After Workout

Here’s what you need to do about shoulder pain after your workout. I had Jenna to demonstrate the exercises.

CLICK HERE to watch the YouTube video.

#1 – Shoulder Shrug

In a standing position, with your feet together or a little bit separated, shrug the shoulders up, roll them back, and come back down to start.

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Shoulder Shrug

This exercise helps break up tension in the upper trapezius by contracting and relaxing the upper trapezius, improving the posture and works in activating the muscles around the shoulder blades and mid-back area, which are not active leading to shoulder pain.

Perform one set of 5 reps in a smooth, controlled movement with a good stop and good contraction between shoulder blades in each of the movements: elevating the shoulders and rolling them back with an intensity of feeling a good contraction in the upper trapezius and mid-back area and around the shoulder blades.


#2 – T-Raises Against the Wall

Keep your head, mid-back and hips up against the wall. Put the upper arm, elbows and forearms up against the wall. Now, slide the forearms up against the arm, trying to bring the hands close together.

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T-Raises Against the Wall

With the starting position, you are getting a stretch in the shoulders. Placing your head, mid-back and hips up against the wall helps you with good posture alignment.  You are stretching out throughout the shoulder and working on flexibility and mobility of the shoulder as you bring the hands close together.

Perform one set of 5 reps in a smooth, controlled movement, which is relatively slow with a good stop at the top position for 1 second. This is a postural exercise, helping the alignment of the hips and shoulders as well as a flexibility and mobility exercise, stretching the muscles in the shoulders and improving the mobilization of the shoulder area.


#3 – Shoulder L’s

In a standing position, nice and upright with the legs underneath the hips and toes are pointing straight ahead. Do shoulder rotation alternating back and forth with one hand up and one hand down.

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Shoulder L’s

In this exercise, we are working on the flexibility and mobility in the shoulders.

Perform one set 5 reps each way in a smooth, controlled movement with a good stop at the end position with a light intensity.


#4 – Three-direction Band Pull

With this exercise, we use a resistance band. Go through three-direction band pull.

In a standing position with your head, shoulders and hips all in good alignment.  Grab resistance tubing.  Place the arms just below shoulder height. Move the fists in opposite ways, working on mid-back area then go back to the middle. Repeat the movements to a 45-degree angle in both sides.

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3-Direction Band Pull

In this exercise, we are targeting the muscles in the mid back, rhomboids and middle fibers of the trapezius. We want to decrease the activity happening in the upper trapezius and also working on the muscles around the shoulder blades.

Perform one set of 5 reps each of the positions, separating the hands moving to 45 degrees and moving to other direction at 45 degrees is one repetition, in a smooth, controlled movement with a good stop at the end position with a moderate intensity.

So, those are four great exercises to do if you have shoulder pain after your workout.

If you want to heal, lengthen and strengthen the muscles and tendons near your shoulders, loosen your shoulder joints and reshape your shoulders 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