Today, I wanted to share four exercises that you should do if you have shoulder pain after a workout.
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I got Jenna to demonstrate the exercises.
#1 – Shoulder Shrug
In a standing position with feet together or slightly separated, shrug the shoulders up, and then roll them back and repeat.
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.
This exercise helps break up the 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 midback area.
#2 – T-Raises Against the Wall
Keep your head, midback, and hips up against the wall. Bring your upper arms, elbows, and forearms up against the wall. Slide your forearms upward, trying to bring your hands too close together.
T-Raises Against the Wall
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.
With this starting position, you are getting a stretch in the shoulders. Placing your head, midback, 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.
#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.
Perform one set of 5 reps each way in a smooth, controlled movement with a good stop at the end with light intensity. In this exercise, we are working on the flexibility and mobility of the shoulders.
#4 – Three-direction Band Pull
With this exercise, use a resistance band. Go through three-direction band pull. Stand tall with your head, shoulders, and hips all in proper 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.
Three-direction Band Pull
Perform one set of 5 reps of each of the positions in a smooth, controlled movement with a good stop at the end with moderate intensity.
In this exercise, we are targeting the muscles in the midback, rhomboids, and middle fibers of the trapezius. We want to decrease how much activity we have in the upper trapezius while also working on the muscles around the shoulder blades.
Those are the four great exercises to do if you have shoulder pain after your workout. Give them a try.
Rick Kaselj, MS
If you want to eliminate your shoulder discomfort permanently, then click here to check out the Shoulder Pain Solved program!