Kelley Southard - June 06, 2022

Cry on My Shoulder: 4 Easy Shoulder Pain Reduction Exercises

Isometric Shoulder Pain Reduction

Shoulder pain reduction can be as simple as performing some isometric exercises. Shoulders are one of the most amazing joints in the body. The most mobile joint is also the most unstable joint: therefore susceptible to all kinds of pain. Stabilize your shoulder’s rotator cuff muscles to decrease your pain and improve function with these entry level exercises.

Isometric exercises involve contracting muscles and pressing or pulling while holding a body part in place. They’re unlike calisthenics or other forms of exercise, where the exercise is performed by moving the body. These isometric exercises can help reduce shoulder pain by strengthening weakened muscles groups without causing increased pain.

The shoulder is a ball and socket joint. The joint is secured with the rotator cuff muscle group. The rotator cuff group is actually a group of four muscles in the shoulder. These small but mighty muscles stabilize the humeral head of the shoulder into the socket all day and night long. When one of the four muscles of the rotator cuff becomes weakened or injured, the other muscles of the group must bear more than their fair share of the work thus creating an uneven functioning of the joint which may inflame the bursa sac of the shoulder. This irritated bursa sac is called bursitis.

Isometric exercises help to strengthen the four muscles of the rotator cuff evenly to reduce pain and increased strength.

4 Shoulder Pain Reduction Exercises

Flexion for Shoulder Pain Reduction

Stand facing the wall or door. Position the shoulder with a 90-degree angle at the elbow. Pushing toward the wall with your fist forward, hold (pain-free) 5 seconds. Repeat 3 times.

Abduction

Stand next to the door or wall. Position the shoulder with a 90-degree angle at the elbow. Pushing toward with wall with your elbow outward, hold (pain-free) 5 seconds. Repeat 3 times.

External Rotation

Stand next to the door or wall. Position the shoulder with a 90-degree angle at the elbow. Pushing towards the wall with your fist outward, hold (pain-free) 5 seconds. Repeat 3 times.

Internal Rotation

Stand facing an open doorway. Position the shoulder with a 90-degree angle at the elbow. Pushing your fist inward toward the door, hold (pain-free) 5 seconds. Repeat 3 times.

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