Do you know which is the most flexible joint in your body? Well, if you have taken a guess that it is the shoulder joint, you are right. The shoulder joint is the most flexible joint and yet most people suffer from shoulder pain at least once in their lives. 

Shoulder pain can happen for a lot of reasons. You might do an intensive workout that includes a shoulder joint but does not give yourself enough time for rest. Or you might have a desk job that requires you to sit for hours, hunching over your computer. 

If you are reading this, chances are that you are either suffering from shoulder pain after workout or you are worried about developing a shoulder-related problem in the future. If that is the case, you have come to the right place. In this article, we are going to talk about the 5 most effective shoulder pain relief exercises. We will describe how to do these shoulder pain relief exercises plus a lot more. If you care about the health of your shoulder joints, you must read till the end to know more about shoulder pain exercises. 

The Shoulder Pain Workout

The home workout we have described down below is made keeping one aim in mind: relief from shoulder pain. However, this workout is also going to provide you with some other benefits like treating rounded shoulders, improving your body posture, and strengthening your shoulder muscles. 

If you want to train for strength and gaining size along with getting relief from shoulder pain after workout, you can try 6 to 12 reps of each exercise. However, if you just want muscular endurance, you can reduce the weight as much as you want. You can even use just your weight (but you have to go for higher reps). 

The total time required for performing the exercises and stretches for shoulder pain is around 30 to 40 minutes. You can try between 6 and 12 reps for each exercise for 3 to 5 rounds. As for equipment, all you need to do the exercises and stretches for shoulder pain are just a set of dumbbells (medium-weight dumbbells are good for beginners) and a yoga mat or thick towel. 

  1. Shoulder Push Ups

When you sit for long hours at your job, scapular winging happens as there is almost no function of your upper body. This makes your shoulder muscles weak. To reverse that, you can do scapular push-ups. This is one of those shoulder pain exercises that strengthen both your shoulders and the back. 

To do this exercise, you have to get yourself in the high plank position. In this position, your shoulders should be in line with your wrists. Now, imagine that there is a big ball between your shoulder blades. You have to pinch your shoulders to stop this imaginary ball from falling down. Lower down your body until both the arms make a 45-degree angle to the ground. 

  1. Side Planks

There are a number of shoulder blade pain exercises that focus on the obliques, side planks are one of them. To get the best out of this exercise, you have to keep your hips in a straight line while you twist your torso. 

To do this exercise, you have to lie down on your right side. Place the left leg on your right leg and lift your body by pressing your right forearms against the yoga mat. Straighten your left arm as if you are trying to reach the ceiling. Now, squeeze the inner thighs while keeping the feet and legs stacked. Then, thread your left hand under the torso and straighten it again to reach the ceiling. This will be considered as one rep; repeat the same process by lying on the left side. 

  1. Pike Plank Walks

If you strengthen your upper body with shoulder pain exercises, it will keep your shoulders from sagging and maintain a straight posture. This, in turn, will assist in reducing shoulder pain over the long run. Pike plank walks is one of those shoulder blade pain relief exercises that not only engage your shoulders but also recruit your abs and even legs. Relief from shoulder pain is the main benefit of such shoulder pain exercises while strengthening your upper body is the bonus. 


To do this exercise to reduce shoulder pain, you have to get into the plank position with your right forearms placed on the left forearm. Now, move your right forearms under the left and then the left forearm under the right. While doing this, move your butt as up as possible. Then, move the forearms gradually up to return to the position where you started. 

  1. Standing Wall Stretch

Sometimes, your shoulders get tightened when you hunch over your office desk for long hours. In such a condition, shoulder blade pain relief exercises prove to be very helpful. Standing wall stretches is one of those shoulder pain exercises that you can easily do anywhere without the need for any special equipment. 

To do this exercise to reduce shoulder pain, you have to stand two feet apart from a wall. Your face should be towards the wall with your feet at hip distance apart. Now, place both the hands on the wall and lower down the chest, hiding at your hips, sending the butts back. This position is called the standing wall stretch. You have to hold this position for at least 10 seconds and then return to the position where you started. 

  1. Shoulder Circles

There are some shoulder pain exercises that treat you by increasing your range of motion and preparing the shoulder joint to lift heavy things. Shoulder circles is one of those shoulder blade pain exercises. It eases muscle tension and is considered a part of a dynamic home shoulder pain workout. 

Learning this exercise and doing it is just a matter of minutes. All you have to do is raise your shoulders (at shoulder distance apart). Your fingers should be facing the ceiling. Now, swing both arms first towards the front side and then the backside. This is considered as one rep of shoulder circles. 

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December 21, 2021

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