top of page

The 3 Best Exercises for Shoulder Pain When Lifting Your Arm

 

Shoulder pain can be a frustrating and limiting issue, especially when it interferes with everyday activities like lifting your arm. Whether you're dealing with discomfort from an injury, overuse, or chronic conditions like tendonitis or bursitis, finding effective exercises to alleviate shoulder pain is crucial for improving mobility and function. In this blog post, we'll explore three of the best exercises specifically targeted at addressing shoulder pain when lifting your arm.

 

1. Pendulum Exercises:

Pendulum exercises are gentle, pendulum-like movements that help loosen up the shoulder joint and surrounding muscles, promoting increased circulation and range of motion. To perform pendulum exercises:

   - Stand with your unaffected arm resting on a sturdy surface, such as a table or chair.

   - Lean forward slightly and allow your affected arm to hang down freely.

   - Gently swing your arm back and forth, side to side, and in circular motions, using the momentum of your body to facilitate movement.

   - Perform 10-15 repetitions in each direction, gradually increasing the range of motion as tolerated.

pendulum circles.jpg
pendulum foward backward.jpg
pendulum lateral.jpg
hep2go logo.png

2. Shoulder Blade Squeezes:

Strengthening the muscles around the shoulder blades can help improve stability and alignment, reducing strain on the shoulder joint and alleviating pain. Shoulder blade squeezes are a simple yet effective exercise for targeting these muscles. Here's how to do them:

   - Sit or stand with your arms relaxed at your sides.

   - Squeeze your shoulder blades together as if trying to hold a pencil between them.

   - Hold the squeeze for 5-10 seconds, then release.

   - Repeat for 10-15 repetitions, focusing on maintaining proper posture throughout the exercise.

3. Wall Angels:

Wall angels are a great exercise for improving shoulder mobility and strengthening the muscles that support proper arm movement. To perform wall angels:

   - Stand with your back against a wall, feet hip-width apart, and arms at your sides.

   - Slowly raise your arms overhead, keeping your elbows and wrists in contact with the wall at all times.

   - Continue to raise your arms until they form a "Y" shape overhead, then slowly lower them back down to the starting position.

   - Aim to perform 10-15 repetitions, focusing on controlled movement and maintaining contact with the wall throughout the exercise.

wall angels.jpg

Incorporating these three exercises into your daily routine can help alleviate shoulder pain when lifting your arm by improving mobility, stability, and strength in the shoulder joint and surrounding muscles. However, it's essential to listen to your body and avoid any exercises that cause increased pain or discomfort. If shoulder pain persists or worsens, consult with a healthcare professional for further evaluation and treatment recommendations. Remember, finding relief from shoulder pain is possible with the right exercises and a commitment to consistent self-care.

​

This program is not a substitute for a formal evaluation and treatment of your pain. If you would like a free consultation via phone or video call, then please reach out to me at FreebornPT@protonmail.com or 612-208-3583

©2024 by Freeborn PT

bottom of page