Shoulder pain can develop due to various causes, such as muscle tension, poor posture, shoulder impingement, or prolonged inactivity. While performing the right movements helps relieve the shoulder joint and reduce pain, incorrect exercises can worsen it. Therefore, choosing the right exercises that are beneficial for shoulder pain is of great importance.
Exercises That Relieve Shoulder Pain
Shoulder roll exercise
With the arms relaxed, the shoulders are slowly rolled forward and backward in a circular motion. This movement warms up the shoulder joint and reduces stiffness.
Wall-supported arm raise exercise
Facing the wall, the hands are placed on the wall and the arms are slowly walked upward. This movement restores controlled mobility to the shoulder joint.
Pendulum exercise
Bending slightly forward, the arm is allowed to dangle freely and trace small circles. This provides relief without placing weight on the shoulder joint.
Movements That Relax Muscles in Shoulder Pain
Chest muscle stretch
Standing in a doorway with arms outstretched to the sides, the chest muscles are stretched forward. Relaxing the chest muscles reduces pressure on the shoulder.
Neck-shoulder stretch
Tilting the head gently to the side stretches the muscles between the neck and shoulder. This movement reduces tension radiating to the shoulder.
Shoulder blade squeeze exercise
The shoulders are drawn backward, bringing the shoulder blades closer together. This supports the muscles around the shoulder and improves posture.
Which Movements Should Be Avoided in Shoulder Pain?
Strenuous overhead movements
Forcing the arm above the head while in pain can increase shoulder impingement.
Sudden and uncontrolled exercises
Rapid and forceful movements can strain the tendons and worsen the pain.
Weighted shoulder exercises
Performing weight exercises while shoulder pain persists can worsen the condition.
This content prepared by İSOM aims to help individuals experiencing shoulder pain learn the correct movements, avoid exercises that may worsen the pain, and achieve safe relief. To obtain more information about shoulder and joint health, you can visit our home page, about us, contact, and blog pages; and follow our Instagram account for up-to-date informative content.