Shoulder Pain Exercises
Here are a few exercises to help relieve you of your shoulder pain:
Standing External Rotation: Secure a piece of elastic tubing on a door at approximately waist height. While standing perpendicular to the door, place a rolled towel roll under your arm that is further from the door, and put your hand that is further from the door in front of your stomach. While keeping an upright posture and holding on the elastic tubing in the hand further away from the door, rotate your forearm and hand that is further from the door outward, away from the door, and slowly return to the starting position in front of your stomach. Perform 2 or 3 sets of about 12 repetitions.
Seated Rowing: Secure a piece of elastic tubing to a door and while holding elastic tubing in both hands, perform a rowing motion by bringing your elbows back to the sides of your body and squeezing your back. Perform 2 or 3 sets of about 12 repetitions.
Side-Lying Rotation: Lie on your side which you do not have the shoulder injury and place a rolled towel under the arm and side of the injured shoulder. Hold a light weight dumbbell in the hand of the side of the injured shoulder and place it near your stomach while keeping your elbow close to your side, then rotate that forearm and hand upward away from the floor and hold for one second. Then return to the starting point near your stomach. Perform 2 to 3 sets of about 12 repetitions.
External Rotation with Retraction: Hold the ends of an exercise band in each hand in front of your stomach, as if you were about to receive a gift, with your hands about four inches apart. Then rotate your shoulders and squeeze your shoulder blades together and hold for one second. Then return to the starting position. Perform 2 to 3 sets of about 12 repetitions.
If you have shoulder pains that are persistent, you should consider seeing a doctor or medical professional. These exercises are recommendations but shouldn't be taken as medical advice.