4 Exercises to Relieve Shoulder Pain After Workout

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 sidewalks. You can enjoy the scenery and the cool buildings.

Today, I wanted to share four exercises that you should do if you have shoulder pain after workout.

CLICK HERE  to watch the YouTube video.

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.

Shoulder Shrug

Shoulder Shrug

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 close together.

T-Raises Against the Wall

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.

Shoulder Ls

Shoulder L’s

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

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.

Take care!

Rick Kaselj, MS

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Shoulder Pain Solved