These shoulder pain stretches and exercises are done in real-time. The routine is about 10 minutes long. It should help relieve your shoulder pain and get your shoulder moving again. Follow along with me, and hopefully you will feel better soon.
The first stretches are called pendulums. Use a small weight in your hand to help open up the shoulder joint. Use a chair or counter top for balance, and lean over so your arm hangs down towards the ground. Move your body, not your arm in circles so your arm swings around like a pendulum. You can also rock front to back and side to side. Start off with 10 of each and work your way up to a minute of each.
The next stretches you can use a Swiss/therapy ball, or if you don’t have one, you can use a table or counter top. You will slide your arm forward with your thumb facing upward towards the ceiling and lean your body forward until you feel a stretch. If you are sitting, you can also sit back on your heels for more of a stretch. Hold it for 30 seconds, and do three.
Now you are going to be in standing using a resistive band. Try to keep your arm straight the whole time and don’t bend your elbows. Your thumb is going to be pointed upwards. The first direction will be flexion straight out in front of you. You don’t need to raise the band way above your head. You can bring it to a 90 degree angle which is where your arm is parallel to the floor for flexion. Now you are going do put your arm out to the side for abduction. Finally, you will go behind you into extension, but you won’t be able to go to 90 degrees for this one. 40-45 degrees is plenty. Do ten of each.
For the last exercise, you will do a shoulder external rotation with a resistive band. Try to keep your elbows by your sides through out the exercise. If you want to roll up a small towel and place it between your side and your elbow for each side, this will keep your arms close to your side through out the exercise. Keep your elbows at about a 90 degree angle and your thumbs up towards the ceiling. Also try to keep your wrists in a neutral position. You don’t want to over stress your wrists, and then have a wrist injury. Slowly pull both arms out away from each other keeping your elbows at your side, and then slowly come back in. Start off with 10 of these, and then work your way up to 20-25. If that becomes easy, then move up with resistive band.