4 Best Exercises To Alleviate Shoulder Pain After Workout

Here’s what you need to do about shoulder pain after your workout.

Shoulder Pain After Workout– Fix This Fast

CLICK HERE  to watch the YouTube video.

I had Jenna to demonstrate the exercises.

#1- Shoulder Shrug

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

1-shoulder-shrug

Shoulder Shrug

This exercise (1) helps break up tension in the upper trapezius by contracting and relaxing the upper trapezius, (2) helps in improving the posture and (3) this works in activating the muscles around the shoulder blades and mid back area, which are not active leading to shoulder pain.

Perform 1 set of 5 reps in a smooth controlled movement with a good stop and good contraction between shoulder blades in each of the movements: (1) elevating the shoulders, (2) rolling them back with an intensity of feeling a good contraction in the upper trapezius and in the 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 closely together.

2-t-raises-against-the-wall

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 closely together.

Perform 1 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 standing position, nice and upright. Legs are underneath the hips. Toes are pointing straight ahead. Do shoulder rotation alternating back and forth with one hand up and one hand down.

3-shoulder-ls

Shoulder L’s

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

Perform 1 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 3-direction band pull.

In standing position with head, shoulders and hips all in good alignment.  Grab a 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 45-degree angle in both sides.

4-three-direction-band-pull

3-Direction Band Pull

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

Perform 1 set of 5 reps each of the positions (separating the hands moving to 45-degree 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 there you go, those are the 4 great exercises to do if you have shoulder pain after your workout.

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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