4 Exercises To Relieve Shoulder Pain After Workout

Hi, I am writing this from Las Vegas.

I have been to Las Vegas a few times and to be honest, the best time here is early morning when the streets are empty just like this…

Best time in Vegas

It is great to go walking in the morning, as the traffic is light on the streets and on the sidewalks. You can enjoy the scenery and the cool buildings.

Today, I will share some exercises that will help you get rid of your shoulder pain.

Enjoy!

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In today’s video, I wanted to share four exercises that you should do if you have shoulder pain after workout.

Shoulder Pain After Workout

CLICK HERE  to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1- Shoulder Shrug

In astanding position with feet together or slightly separated, shrug the shoulders up then roll them back and repeat.

1-shoulder-shrug

Shoulder Shrug

This exercise helps break up tension in the upper trapezius by contracting and relaxing the upper trapezius. It also helps improve the posture and activates the muscles around the shoulder blades and mid back area.

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.

#2- T-Raises Against The Wall

Keep your head, mid back and hips up against the wall.  Bring your upper arms, elbows and forearms up against the wall. Slide your forearms upwards, trying to bring your hands close together.

2-t-raises-against-the-wall

T-Raises Against The Wall

With this 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.  As you bring the hands closer together, you are stretching throughout the shoulder and working on flexibility and mobility of the shoulder.

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.

#3- Shoulder L’s

Stand upright with your legs underneath your hips and your toes pointing straight ahead. Rotate your shoulders, alternating back and forth with one hand up and one hand down in an ‘L’ shape.

3-shoulder-ls

Shoulder L’s

In this exercise, we are working on the flexibility and mobility of 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, use a resistance band. Go through 3-direction band pull.

Stand tall with your head, shoulders and hips all in good alignment.  Hold the resistant tubing with your arms slightly below shoulder height. Extend your arms out to your sides, then move to a 45-degree angle on one side, then to the other side.

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 how much activity we have in the upper trapezius, while also working on the muscles around the shoulder blades.

Perform 1 set of 5 reps of each of the positions in a smooth controlled movement, with  a good stop at the end position with moderate intensity.

Those are the 4 great exercises to do if you have shoulder pain after your workout. Give them a try!

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

Take care!

Rick Kaselj, MS