SHOULDER PAIN EXERCISES

Do you have pain in your shoulder? You will find helpful exercises here.

There are numerous causes for shoulder pain. You can develop pain, for example, as the result of a separated shoulder after a fall, in the case of overstrain owing to tendinitis or bursitis, and when it is chronic as a consequence of osteoarthritis. Notwithstanding the above, however, very similar muscular and fascial changes occur around the shoulder joint. We will show you which exercises often lead to improvement.

Myofascial self-massage for shoulder pain

You can release adhesions and tension in the muscles around the shoulders and fascia with myofascial self-massage exercises. This regulates the tensile forces on the joint and reduces one-sided strain. Symptoms such as pain and limited mobility often improve as a result.

Shoulder pain exercise: loosens your tense thoracic spine

Lie on your back on the DUOBALL 12 so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders. Raise your buttocks so that only your feet touch the floor. Now push and pull your legs back and forth on the DUOBALL so that it rolls along your muscles in the area of the thoracic spine.

Time: 1 minute

Sets: 2

Tip: is the pressure too much for you? Then do the exercise in a standing position while leaning against a wall. To do this, place the DUOBALL between the wall and your shoulder blades and slowly roll up and down by bending and extending your legs.

Shoulder pain massage: loosens up your chest muscles

Stand in a relaxed position or sit on a chair. Take the BLACKROLL® TWISTER between your thumb and index finger and place it on your neck. Apply light pressure with the TWISTER on the neck and twist it with constant pressure to one side, then in the other direction, until you feel a warm stretching sensation. Vary the pressure gently with each repetition.

Time: one minute

Sets: two

Tip: you can also ask someone to treat your neck muscles with the TWISTER. Keep giving them feedback as to which pressure and which twists you find tolerable.

Shoulder pain massage: loosens the muscles in the throat and neck

Lie on your stomach on the floor and place the BLACKROLL® BALL 08 or 12 on your left chest muscle. Now make a small circular movement on the ball with your upper body at its most sensitive point. Keep applying pressure until the sharp pain goes away. Repeat the exercise on your right pectoral.

Time: until the sharp pain goes away (usually after about a minute)

Sets: one

Tip: if the pressure is too much, then do the shoulder pain exercise while standing up. To do this, place the ball on your chest muscles and apply pressure with both hands. Now carry out small circular movements.

Mobilization and stretching exercises for shoulder pain

Mobilization and stretching exercises help to reduce limited mobility in the shoulder joint so that you can once again achieve full range of motion. This is important to be able to use full function of the joint.

Shoulder stretching exercise: mobilizes the thoracic spine

Lie on your back on the BLACKROLL® so that it is level with your shoulder blades. Cross your arms over your chest and place your hands on your shoulders. Stretch yourself several times with small movements over the fascia roller and roll back.

This exercise helps you to mobilize the extension of your thoracic spine – for more upright posture and better function of the shoulder joint.

Time: one minute

Sets: one

Tip: place the fascia roller a little higher and lower with further sets, but stay roughly between your shoulder blades. This is how you mobilize your thoracic spine in different places.

Shoulder stretching exercise: stretches the throat and neck muscles

Stand in a relaxed position or sit on a chair. To stretch your throat/neck muscles on the right side, move your right arm far toward the floor and tilt your head toward the opposite shoulder. To reach different muscles, turn your head to the right during one rep so that you are looking slightly up and to the right. During the next repetition, turn your head to the left so that you are looking slightly down and to the left. Then repeat it on the other side.

Time: one minute

Sets: two

Tip: this exercise relieves tension in the neck muscles. It can help to get rid of your shoulder pain.

Activation and strengthening exercises for shoulder pain

Activation and strengthening exercises help stabilize the shoulder joint and thereby reduce strain. They also help to regain full functionality and performance.

Shoulder pain exercise: stabilizes your shoulders

Get down on all fours on the floor. Make sure your knees are directly below your hips and your hands are directly below your shoulders. Transfer the BLACKROLL® MULTI BAND over your shoulder blades from one hand to the other and bring it to moderate tension. Now push yourself against the resistance of the band so that your breastbone moves a little further from the floor. Hold this position for two to three seconds and then return to the starting position.

Repetitions: 10 to 15

Sets: two to three

Tip: if you extend your hips and go into a knee support position, the exercise becomes more difficult. Is it still too easy? Then assume a push-up position.

Shoulder pain exercise: activates muscles for the outer shoulder rotation

Stand in a relaxed position or sit on a chair. Grab the BLACKROLL® MULTI BAND with both hands and pull it to create some slight tension. Pull it apart by rotating your arms in your shoulders as far out as possible. Hold this position for two to three seconds and then return to the starting position. Make sure that your elbows always stay close to your upper body.

Repetitions: 10 to 15

Sets: two to three

Tip: you can also attach the band to a doorknob and perform the exercise with just one arm.

Your BLACKROLL® products for the shoulder pain exercises:

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