Shoulder exercises
Exercise 1: Shoulder Rolls (Simple)
Good for:
Reducing tension and improving mobility in the shoulder joint.
Targets:
Shoulder muscles, upper trapezius.
Equipment Needed:
None.
Instructions:
- Sit or stand with your back straight and arms relaxed at your sides.
- Slowly roll your shoulders forward in a circular motion, making 5-10 circles.
- Then, reverse the direction and roll your shoulders backward for 5-10 more circles.
- Keep your neck and arms relaxed throughout the movement.
Progression:
To increase the effect, add light weights or resistance bands while performing the shoulder rolls.
Post-Exercise Feel:
You’ll feel your shoulders loosening up, but if any discomfort arises, reduce the range of motion or stop and consult your physiotherapist.
Precautions:
If discomfort arises in your shoulders or neck, reduce the intensity or range of motion. If sharp pain occurs, stop immediately and consult a physiotherapist.
Exercise 2: Doorway Chest Stretch (Simple)
Good for:
Opening up the chest and relieving tension in the shoulders.
Targets:
Chest muscles, front of shoulders.
Equipment Needed:
Doorway.
Instructions:
- Stand in a doorway and place your forearms on each side of the door frame, with your elbows bent at a 90-degree angle.
- Step one foot forward and gently press your chest through the doorway until you feel a stretch in your chest and shoulders.
- Hold the stretch for 20-30 seconds, then release.
- Repeat 2-3 times.
Progression:
For a deeper stretch, step farther into the doorway or hold the stretch for up to 40 seconds.
Post-Exercise Feel:
You should feel a nice stretch in your chest and shoulders, but if the stretch becomes uncomfortable, ease off. If sharp pain occurs, stop and consult your physiotherapist.
Precautions:
Avoid pressing too hard into the stretch. If discomfort or pain arises, ease off and stop immediately if it feels sharp or uncomfortable.
Exercise 3: Wall Scapular Push-Ups (Moderate)
Good for:
Improving scapular control and stability, reducing shoulder pain.
Targets:
Serratus anterior, upper back.
Equipment Needed:
Wall.
Instructions:
- Stand facing a wall, about an arm’s length away, with your feet shoulder-width apart.
- Place your hands on the wall at shoulder height, slightly wider than shoulder-width apart, keeping your arms straight but not locked.
- Without bending your elbows, slowly squeeze your shoulder blades together (retract), bringing your chest closer to the wall.
- Then, push your shoulder blades apart (protract) as you press slightly away from the wall.
- Perform 10-15 repetitions, keeping your core tight and body stable.
- Rest and repeat for 2-3 sets.
Progression:
For added intensity, you can step your feet further back from the wall to increase the difficulty, or perform the movement more slowly.
Post-Exercise Feel:
You’ll feel your upper back and shoulders working. If your shoulders or neck start to feel strained, stop and review your form, or contact your physiotherapist.
Precautions:
Ensure your back remains straight, and avoid bending your elbows. If discomfort occurs in your neck or shoulders, reduce the intensity or range of motion.