Dr. Shannon Russell, DPT, CSCS, USAW-1
Shoulder pain is a common issue for many people, from high level athletes to weekend warriors and everyone in between. Despite how common it is, shoulder pain can come from many different causes. Some of the most frequent contributors include overuse conditions, which are often seen in athletes such as baseball pitchers, degenerative changes from gradual wear and tear over time, or acute injuries like falling on an outstretched arm.
Regardless of the cause, one of the most effective ways to reduce shoulder pain and allow healing to begin is by changing the position and posture of the body. Improving posture can help create more space in the shoulder joint, reducing stress on irritated tissues and allowing the area to calm down.
If you are currently dealing with shoulder pain, I always recommend being evaluated by a licensed professional so you can receive a customized plan tailored to your specific needs. In the meantime, here are my top 5 exercises for instant shoulder pain relief. These are not meant to be a long-term solution, but they can help you feel better so you can get through your day and your workouts without pain holding you back.
1. Banded Shoulder Distraction 3 sets x 30 sec hold
3 sets x 30 second hold
Grab hold of a resistance band, straighten your arm, and bend forward slightly at the hips. Try to relax into the position and allow the band to gently pull your shoulder away from the joint. This creates a traction force that helps open up space in the shoulder joint and reduce pressure on irritated or impinged tissues.
You should also feel a strong stretch through the lat muscles, which is an area many gym-goers tend to have tightness.
2. Banded Bully Stretch
3 sets x 30 second hold
Hang a 1 to 1.5 inch resistance band from a squat rack, pull-up bar, or another sturdy overhead surface. Place the band around the upper part of your humerus as close as possible to where the arm meets the shoulder.
Face away from the band and place your hand behind your back as if you were being handcuffed. Step forward until you feel a strong but tolerable stretch deep in the shoulder. This exercise is excellent for opening up space within the shoulder joint and often provides quick relief. It can be especially helpful before or after an upper body workout.
3. Seated Back Expansion
5 sets x 5 breath cycles
Set up in a chair at a table that is roughly knee height. Place your elbows on the table directly in front of you, making sure they are aligned under your shoulders. Your palms should be facing you.
Lean slightly forward and reach your chest away from the table while keeping your abdominal muscles engaged. Hold this position and take five slow, deep breaths. You should feel a stretch between your shoulder blades and throughout your upper back.
Cranky shoulders are often linked to stiffness in the thoracic spine, also known as the upper back. The following two exercises focus on improving upper back mobility to help your shoulders move more freely.
4. ½ Kneeling T-Spine Rotation
3 sets x 8 reps each direction
Find a wall and a foam roller. Set up in a half kneeling position as close to the wall as possible. Place the foam roller between the wall and your outside knee, keeping steady pressure against the wall throughout the movement.
Hold both arms straight out in front of you at shoulder height, with your inside arm against the wall. Rotate your torso and outside arm, reaching back toward the wall behind you. Rotate as far as you can while keeping your knee pressed into the foam roller. Be sure to perform this exercise on both sides.
5. T-Spine Bench Mobility
3 sets x 10 reps, 3 second hold
Grab a PVC pipe or dowel and a weight bench. Kneel in front of the bench and hold the PVC with both hands, palms facing up. Place your elbows on the bench in front of you.
Slowly sit your hips back while dropping your head and bending at the elbows. You should feel a deep stretch through your upper back and mid spine. Pause for three seconds at the bottom of each repetition before returning to the starting position.
These exercises can be a helpful starting point for reducing shoulder pain and improving movement. If your symptoms persist or continue to worsen, a thorough evaluation can help identify the underlying cause and guide a more comprehensive plan for lasting relief.
