Shoulder pain makes it hard to do much of anything, and I’ve found that when my shoulders start to hurt, the ache moves up my neck and I end up with a full-blown migraine if I don’t get it quickly under control.
Back And Shoulder Exercises to Cut Shoulder Pain
Trust your body when trying any new exercises, and consult your physician as a best practice to make sure it’s safe to do the exercises suggested here.
Pick Up Some Weights
The WebMD website suggests adding four resistance exercises to your back and shoulder workout to increase the strength of this muscle set. These four exercises are:
- Rowing: I used to have a rowing machine I used for this, and I loved it, but it took enough space I didn’t replace it when it wore out.
- Lateral pulldowns: I do a modified version of the traditional lat pulldown using a resistance band.
- One-arm dumbbell rows: When I do these, I use a five-pound dumbbell when I don’t have shoulder pain. If my shoulder is bothering me, I do it using no weights and I move slowly so it’s more like a stretch than a resistance exercise.
- Shoulder shrugs: These can also be done with or without extra weight, depending on your current physical state.
Yoga Stretches for Shoulder Pain
Have you ever felt kind of tired and cramped through the neck and shoulder area, then stretched and that stretch felt SO amazing?
There’s a reason for that; it’s really common to slump forward when you’re working, and then the muscles tighten in the slumped position, leading to pain and stiffness in the upper back, shoulders, and neck.
Yoga International recommends stretching the upper chest, which may sound counter-intuitive at first, but it expands the muscles that shorten and starts the healing process at the core of the problem.
This is similar to performing abdominal exercises to strengthen the lower back, which relieves back pain.
There are several yoga poses that stretch this muscle set, such as Warrior 1, Warrior 2, and downward-facing dog.
The shoulder stand pose also stretches the upper chest muscles, but it’s an advanced pose that beginners should, in my opinion, avoid trying without some sort of coach or assistance.
When shoulder pain isn’t the result of posture problems, other things that can cause it are impacts from car accidents, falls, or even a physician’s error during a medical procedure. If the latter is the case, consider discussing medical malpractice Pittsburgh with an attorney to find out what help is available to you.
Thanks for reading, and I would love to hear about your experience with shoulder pain and what you do to ease it.
By Laure Justice