Our shoulders muscles probably do the most work in our upper body. Weak shoulder muscles can be vulnerable to injuries. If your shoulder is injured, you will have a tough time in doing even the most basic of movements like lifting a spoon to eat, driving, opening cabinets, or even washing your hands; the shoulder pain will hinder every action. This can be quite irritating to anyone. You may need effective physical therapy exercises to treat shoulder pain. You can consult a physiotherapist or try these exercises to strengthen your shoulders once the pain dims enough to allow you to strengthen your muscles.
I staunchly believe that prevention is better than cure. Over the course of time, I’ve learned a number of exercises to make my shoulder muscles stronger. These physical therapy exercises are quite basic and need no supervision to practice. If you are facing shoulder injury issues or even if you are not, try these exercises to increase your shoulder strength.
Shoulder Blades Forwards Against Wall
This exercise is a lighter version of a push-up. Stand against the wall with your back and neck straight, put your palms against the wall, and lean towards it moving your elbows outwards. Hold the posture for five seconds and return to the starting position. 10 reps are enough in injury.
It’s a pretty simple exercise that can be performed either by sitting or standing. Tuck your chin and squeeze your shoulders gently, hold for five seconds and release. 10 reps are good if you don’t feel pain.
Generally, in the gym, people use dumbbells in both hands and perform a shrug, it builds the upper back muscles and shoulder muscles. What you need to do is stand with your back and neck erect and pull your shoulders up and hold for five seconds, then release.
Resistance Band External Rotation
For this and the next workout, you will need a resistance band. Tie the resistance band to a stable and fixed object. Pull the resistance band outwards with your right hand. Make sure your elbow is making a 90-degree angle. 2 sets of 10 reps should be good enough, try with both arms.
Resistance Band Internal Rotation
The process is the same as the external rotation. Keep your back and neck erect, tie the resistance band to a fixed object like a doorknob, or hold it in one hand. Pull the band towards your body, hold it for five seconds and release. You can try 2 sets of 10 reps, depending on the intensity of your injury.
Resistance Band Pull Backs
Kneel on the floor. Tie two resistance bands to a static object at the distance of your arms. Pull the resistance bands with both your arms is a steady motion like rowing. Hold only for two seconds and then release. You can try 2 sets of 10 reps, and increase as your strength increases.
Across the chest stretch
Stand straight and bring your right hand towards the chest at shoulder length. Hold your right elbow with your left palm for support. Stretch as much as the pain allows, hold for thirty-seconds and release. Do it ten times with each hand.
Stand straight and pull your neck down gently, you will feel a stretch on the upper back. Now, move your neck towards the left to stretch the right shoulder, hold for thirty-seconds and release. Repeat the same process for the left shoulder. 10 reps should be enough for a start.
Hand Behind Neck
Put your hands on the upper side of the neck, Move your elbows outwards, feel the stretch. Hold the stretch for five seconds and release. Do 2 sets of 10 reps, and you are good to go.
Lateral Raises are one of the best workouts for your shoulders, even if you are not injured, you should do lateral raises regularly. Clench your fists and keep the arms in front, resting. No, raise both the arms to shoulder length with your elbow straight, hold for a second, and release back to starting position. 2 sets of 10 reps are the minimum recommendation.