5 Exercises for Shoulder Pain from NY’s Top Orthopedic Surgeon
Shoulder pain can leave you sidelined, but there are ways to move forward. Below, discover with Dr. Tehrany five simple shoulder exercises that can help ease discomfort and support a more active, comfortable lifestyle.
What Causes Shoulder Pain?
We rely on our shoulders for countless everyday activities, from lifting groceries to hugging loved ones. But because the shoulder joint is highly mobile, it’s also vulnerable to strains, overuse injuries, and chronic tension. When these issues arise, they often involve the rotator cuff, tendons, or bursae around the joint. A lack of balance between chest and back muscles—especially if you’ve been hitting push-ups or bench presses without equal pulling work—can also contribute to poor posture and nagging aches.
Dr. Tehrany, a top orthopedic surgeon in New York, encourages a balanced fitness routine to maintain healthy shoulder function. While it’s always smart to check in with a professional if you suspect a more serious injury, these exercises for shoulder pain may provide the relief you need to get back to your daily life.
Dr. Tehrany’s Top Exercises for Shoulder Pain
The shoulders contain the most mobile joints in the body, making them also the most complex and some of the most susceptible to injury. Whether your shoulder is injured or recovering from a surgical shoulder procedure, there are many exercises and stretches that can help ease the pain in your shoulders and quicken your recovery time.
Nix the Pushing, Increase the Pulling
Many exercisers fall into the trap of push, push, push — focusing only on push-ups, bench presses, and so on — with no time spent doing any pulling motions. Pulling and rowing strengthen the back, whereas most pushing focuses on the chest. The result: an overly strong chest and weaker back, leading to an uneven, slumped shoulder posture that will only increase shoulder pain over time. Incorporating pulling exercises into your routine, such as rows, band pulls, or lat pull-downs, will help you form a stronger back, alleviating shoulder pain caused by a crooked posture.
1. Pendulum swings
Pendulum swings are foundational shoulder joint pain exercises that help reduce stiffness and improve circulation in the joint without placing excessive strain on the shoulders.
How to Do It:- Stand next to a chair, table, or stable surface.
- Lean forward slightly, supporting yourself with your unaffected arm.
- Let your painful arm hang straight down.
- Gently move your arm forward and backward like a pendulum.
- Progress to creating small circles, then reverse the motion in the opposite direction.
Aim for 5 to 8 rotations at a time, 3 times a day, pausing briefly if you feel sharp discomfort. Keep your shoulder relaxed, and let gravity do most of the work. If you notice increasing tension, reduce your range of motion or take a break to avoid aggravating the area.
2. Ball Rotations
Another relatively simple (and fun) exercise involves repetitive circular motions with a ball to strengthen the joint, improve its stability, and coordination.
How to Do It:- Find a medium-sized rubber ball or lightweight exercise ball, and stand facing a wall.
- Extend the arm of the affected shoulder, placing your palm lightly on the ball (which should be pressed against the wall).
- Lean into the ball enough to keep it in place without tensing your shoulder.
- Slowly make small circular motions with the ball on the wall.
- Reverse directions after several rotations.
Begin with 10–15 rotations in one direction, then 10–15 in the other direction. Keep your shoulder relaxed as you move the ball. If you feel a pinch or sharp pain, reduce the pressure and range of motion. It feels as if the ball will drop, and it may initially, but keep at it to strengthen your shoulder.
3. Find a Doorway
A simple doorway can double as an excellent tool for shoulder joint pain exercises. By pressing your arm against the frame, you create gentle isometric contractions that build stability.
How to Do It:- Stand in a doorway, bending your elbow at a 90-degree angle.
- Place the outside of your wrist against the door frame, so your forearm is perpendicular to your body.
- Press gently into the frame for about 5 seconds, engaging your shoulder.
- Repeat with the inside of the wrist touching the frame to target a slightly different angle.
Perform 5–10 reps on each side and keep your movements controlled, avoiding forceful pushes. Stay conscious of your breathing—exhale as you press and inhale when you release—so you’re not tensing up. If any pressing feels sharp or uncomfortable, back off the intensity and try a lighter push.
4. Stretch the Chest
Tight chest muscles often pull the shoulders inward, increasing pain. Stretching the chest relieves tension, making it easier for the shoulders to maintain proper alignment.
How to Do It:- Grasp an exercise band behind your back, holding one end in each hand.
- Stand upright with feet hip-width apart.
- Gently pull your shoulders back while lifting your chin, opening your chest.
- Take slow, deep breaths and hold the stretch for 10–15 seconds.
Take deep breaths for up to 15 seconds, and repeat up to 5 times. For a deeper stretch, move your hands closer together on the band. Keep your shoulders away from your ears, and pause if you experience anything beyond mild discomfort. This is a great habit to fold into your daily routine, especially if you spend hours hunched over a computer.
5. Pull the Arm Up the Back
This exercise targets the back of the shoulder and relieves built-up tension by encouraging a gradual increase in range of motion. It’s also beneficial if you’re recovering from a surgical procedure and need a low-impact way to keep the shoulder moving.
How to Do It:- Hold the exercise band diagonally behind your back. One arm is above your shoulder, and the other is reaching behind from below your waist.
- The arm above gently pulls the band upward, which draws the lower arm higher along your back.
- Hold for up to 10 seconds before slowly releasing.
- Repeat on the opposite side if needed.
This stretches the backs of the shoulders and relieves any tension built over time. Aim for 5–8 reps for each shoulder, maintaining smooth, controlled movements, and make sure to do both shoulders if needed. Never force your lower arm to rise to a level that causes severe pain, and don’t forget to focus on breathing steadily to keep the shoulder muscles relaxed.
The Importance Of Simple Shoulder Exercises For Recovery
Proper form is crucial for all these exercises. Keep movements slow and controlled, listen to your body for signs of serious discomfort, and avoid any jerking motions that can stress the joint. Warming up first with shoulder rolls or light stretching increases circulation and decreases the likelihood of injury.
Effective shoulder joint pain exercises go beyond one-off stretches or occasional movements. Consistently monitoring your posture, incorporating balanced workouts, and being mindful of daily activities, such as carrying heavy bags or sitting at a desk for hours, can make a lasting difference. Small adjustments like taking frequent stretch breaks at work or adding a band exercise session in the morning pay off by gradually restoring your shoulder’s range of motion and strength.
When Shoulder Joint Pain Exercises Don’t Work
If pain intensifies or you don’t see improvement within a couple of weeks, it’s time to consult a doctor. Significant swelling, difficulty raising your arm, or continuous weakness could indicate a more severe issue like a rotator cuff tear or impingement that might require medical intervention. Dr. Tehrany’s office in NYC can provide a thorough evaluation and, if necessary, discuss more targeted treatments to help you feel better faster.
Combine Your Exercise for Shoulder Pain With Expert NYC Care
Catching shoulder problems early often means simpler solutions and a quicker return to everyday activities. Dr. Tehrany offers guidance based on years of experience helping patients recover from shoulder injuries and discomfort. Whether you are battling a chronic ache or bouncing back from an injury, partnering with a board-certified doctor and surgeon ensures you receive the right guidance and support. Plus, you’ll have an ally in your corner to address concerns and adjust your program as you progress.
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