4 Easy Exercises for Shoulder and Back Pain Relief

Hey, happy Friday. I’m excited to share a new video with you today that will help you with your shoulder pain or 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 or back pain.

Have a great weekend.

CLICK HERE to watch the YouTube video.

I got Andrea to demonstrate.

#1 – Sitting Thread the Needle

Sit near the edge of a chair with your legs hip to shoulder-width apart. Bend over and stretch your left arm under your right leg. Try to stretch the arm and the shoulder through. We are targeting three different areas: the midback area, low-back area and along one side.

Sitting Thread the NeedleSitting Thread the Needle

Perform one set of 5 repetitions on each side for a total of 10 repetitions, holding the end position for a second or two.


#2 – Chair Side Bend

Sit upright in the middle of the chair.  Engage your core muscles, keeping tight in the stomach. Bring your arm above your head, and bend over to one side. Focus more on bending from the midback or low-back area.  We are working on loosening up the midback and low back while stretching out the hip and lats.

Chair Side BentChair Side Bend

Perform one set of 5 repetitions on each side for a total of 10 repetitions.


#3 – Chair Arches

Sit upright on a chair. Lace your fingers behind your head, and then arch back. Bringing the elbows back will create a stretch in the front of the shoulder. Work on tightening up the midback are, stretching the midback muscles that tend to be weak when it relates to shoulder pain.

Chair ArchesChair Arches

Perform one set of 5 repetitions, holding the end position for a second or two.


#4 – Prisoner Squat

Lace your hands behind your head, pulling your elbows back, and go through a squatting movement. Squatting is good for strengthening the legs. A strong lower body helps achieve a stronger back. When squatting, try to get as deep as you can. This should target the glutes and the hamstrings. Loosening up the midback muscles helps bring back those shoulders.

Prisoner Squat MovementPrisoner Squat

Perform one set of 5 repetitions, holding the bottom position for a second or two in a smooth, controlled movement.

Give those four exercises a go. These are quick shoulder and back pain exercises that you can go through.

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

Take care!

Rick Kaselj, MS