Are you dealing with shoulder pain or stiffness? You’re not alone. Shoulder problems can happen to anyone, whether you’re an athlete or just going about your day. The great news is that shoulder physical therapy can boost your strength and mobility, making it easier to move your shoulder without discomfort.
Meanwhile, this blog post will discuss the top 10 shoulder exercises that physical therapists suggest. These exercises are easy and effective for anyone who wants to ease pain and enhance shoulder function. Whether you’re looking for “shoulder physical therapy,” “shoulder pain treatments,” or “best physical therapy near me,” these exercises can be a fantastic way to kickstart your journey to recovery.
Why Shoulder Physical Therapy Exercises Are Super Important?
Your shoulder is a versatile joint that allows lots of movement but is also prone to injuries and pain. These can result from injuries, poor posture, or just overdoing it.
But don’t worry, doing the right exercises can make a big difference. They help strengthen the muscles around your shoulder, improve flexibility, and reduce any pain you might be feeling. If you’re dealing with shoulder pain, contact shoulder pain therapy is a great idea.
They can create a workout plan just for you and help you make sure you’re doing everything perfectly. The post below will share various exercises to help improve strength and mobility.
Pendulum Swings: A great exercise to help loosen your shoulders and increase mobility.
- You’ll want to start by standing next to a table or chair and leaning forward slightly, using your non-affected arm for support. Let your affected arm hang down naturally.
- Next, gently swing your arm in a circular motion, starting with small circles and gradually making them more prominent. Do this for 30 seconds to a minute, then switch to the opposite direction.
- Remember to keep the movements slow and controlled to avoid putting too much strain on your shoulder.
Wall Walk: Wall walks help improve shoulder flexibility and range of motion.
- Stand facing a wall, about an arm’s length away.
- Place your affected arm’s fingertips on the wall at waist height.
- Slowly walk your fingers up the wall as high as possible without pain.
- Hold the position for a few seconds, then slowly walk your fingers back down.
- Perform this exercise 2-3 times a day to see gradual improvement.
Shoulder Blade Squeezes: Exercise helps strengthen the muscles between your shoulder blades, which is essential for maintaining good posture.
- Sit or stand up straight with your arms at your sides.
- Squeeze your shoulder blades together as if you’re trying to hold a pencil between them.
- Hold the squeeze for 5 seconds, then relax.
- Remember to repeat this exercise 10-15 times, 2-3 times daily.
Easy Stretch: You can increase flexibility in your shoulder joints and muscles with a simple stretch.
- Sit or stand with your feet shoulder-width apart.
- Raise one arm over your head, bending your elbow so your hand touches your upper back.
- Use your other hand to push your elbow downwards, gently feeling a nice stretch.
- Hold the stretch for 15-30 seconds, then switch arms.
- Remember to take deep breaths while holding the stretch to help relax your muscles.
Towel Stretch: Doing a towel stretch exercise is excellent for improving shoulder rotation and flexibility.
- Grab a towel and hold it behind your back with one hand at the top and the other at the bottom.
- Pull the towel upward with the top hand, feeling a nice stretch in your shoulder.
- Hold for 15-30 seconds, then switch arms and repeat.
- Remember to relax and avoid straining your shoulder during the stretch.
Shoulder Outward: Exercise to help strengthen the muscles that rotate your shoulder quickly without pain.
- Secure a resistance band to a stable object at waist height.
- Stand with the arm you want to work on closest to the band and hold the band with your elbow bent at 90 degrees.
- Slowly pull the band outward while rotating your shoulder, keeping your elbow close to your body.
- Return to the starting position and repeat.
- Try doing 2-3 sets of 10-15 reps, focusing on smooth and controlled movements.
Internal Rotation: For the Internal Rotation with Resistance Band exercise, you’ll need a resistance band and a sturdy object.
- Stand with your affected arm farthest from the band.
- hold the band with your elbow bent at 90 degrees
- Pull the band inward while keeping your elbow close to your body.
- Repeat this process at least two times.
Cross-Body Stretch: For this one, you can stand or sit up straight and bring your affected arm across your body, gently pulling it with your opposite hand to feel a stretch in the back of your shoulder.
- Hold the stretch for 15-30 seconds, then switch arms.
- you can even do the stretches a few times throughout the day to relieve tension
- Give them a try and see how they work for you.
Sleeper Stretch: To perform this exercise, you must lie on your side with your arm bent at 90 degrees.
- Use your opposite hand to press your wrist, keeping your elbow bent gently.
- Hold for 15-30 seconds, then relax.
- Never push too hard.
Scapular Push-Ups: Start in a plank position with your arms straight and hands under your shoulders.
- Pinch your shoulder blades together, lowering your chest slightly without bending your elbows.
- Push through your hands to return to the starting position.
- Aim for 2-3 sets of 10-15 reps, focusing on controlled movements.
Remember, these exercises are great, but they might only suit some. If you feel sharp pain or your shoulder discomfort doesn’t go away, it’s a good idea to contact physical therapy https://thebigblogs.com/back-pain-relief-exercises-techniques-in-physical-therapy/for shoulder pain help. They can evaluate your situation and share a perfect plan to help you with shoulder pain.
Starting your search for a “physical therapist near me” is a positive first step in getting the care you need. A physical therapist can assist you with exercises, offer hands-on therapy, and recommend other treatments to help you get better.
Summary
Boosting shoulder strength and flexibility is crucial for easing discomfort and avoiding potential injuries. Adding these 10 top shoulder exercises to your workout can improve your shoulder performance and overall well-being.
If you’re uncertain about exercise or discomfort, seeking advice from a physical therapist for shoulder pain is best. They can provide valuable guidance and ensure you’re heading in the right direction for recovery.