2 Shoulder Exercises to Get You Pain Free Now!

I want to focus on helping you get out of shoulder pain.  Far too many people suffer from it and there is honestly no reason to continue to live with it. 

Spend your day hunched over a computer?

Carry your child around the mall or at the park?

Tend to carry your purse or laptop on one shoulder consistently?

Sleep on your shoulders?

If you answered YES to any of the questions above, then this is especially for you. 

Our shoulders take a beating day in and day out.  In our society we live our life in a forward posture all too often.  This constant forward posture can lead to all sorts of problems, from the obvious shoulder pain or discomfort, to neck pain, and yes, believe it or not, even lower back pain.

Everything is connected!

If you spend your day in poor posture, no matter what the reason, it's only a matter of time before your body starts giving you signals that something is wrong. 

Now like most people you'll probably solve the problem by first avoiding the movements or activities that give you pain or discomfort.  But that is only a short term fix.  That's kind of like turning up the volume on the car radio when you hear a rattling noise in your car.  And as we all know, turning up the radio won't fix the rattle.  Likewise avoiding certain movements or activities won't make the problem in your shoulders go away either.

The bottom line is often times people believe that just stretching your shoulders will be enough to get rid of the shoulder pain.  Actually that is partially correct.  There is definitely a stretching component that needs to be included when trying to get rid of shoulder pain, but you also need exercise.  You’ll need some specific exercises to correct the alignment that is off from certain muscles becoming overly tight, while other muscles have become overly relaxed.   Simply, the shoulder needs to be placed back in alignment through the use of stretching of the tight muscles and strengthening of the weak muscles. 

Here are 2 exercises to help you get out of pain and back on track. Put these together with my other suggested shoulder stretches and you’ll be on your way to pain free shoulders.

Seriously Tired of Shoulder Pain?

Just this morning I was approached by a regular I know from the gym asking how to get rid of shoulder and elbow pain.  He was complaining of numbness running down his arm and just an overall ache. He admitted having the habit of sleeping on his shoulders, and leaning to that same side while watching TV in his favorite chair. And of course still insists on doing heavy bench press with a barbell. 

I helped him understand that it was quite possible that the elbow pain he was experiencing was likely due the the lack of alignment in his shoulder.  And it may be possible that merely stretching and aligning his shoulder could allow his elbow to reset itself.  If not, I had an excellent sports chiropractor I could refer.

Knowing him, I realized I was not likely going to talk him out of doing heavy bench press with a barbell.  At least not yet anyway. 

So I gave him a little taste of what I've been sharing you all this past month. We first went through some specific rotator cuff movements to warm the shoulder capsule.  Then I showed him some general stretches to open up the chest and shoulder area.  Followed by the movements from my previous posts this month, as well as the one below.

Whether it's to get rid of pain or avoid having it in the first place, don't neglect your shoulder -- rotator cuff work. 

Here's this week's shoulder saver.

Shoulder Pain?

I know you're going to think I made this up, but it is 100% true. 

Not more than a week ago, a client of mine expressed that he was having pain in his right shoulder and neck area, and couldn't figure out why. 

So we reviewed the new movements he was doing in his program -- actually had him go through a few of them.  No, those didn't seem to be creating any discomfort. 

We talked about his work -- the amount of hours sitting at his desk have actually gotten less over the past the few months. 

So we explored what has changed at home -- outside of the obvious -- he recently had a child.  --BINGO!--  Originally, he didn't notice it, but recently he's been picking his newborn up more, carrying him, and holding him for extended periods.  So far that has really been the only change that he can think of in his daily and weekly routine.

This is not the first time I've heard this.  Trainers, clients and friends have all commented at one time or another about one shoulder being more sore than the other a few weeks or months after having a child.

And 9 times out of 10, you know what else?

When they are consistent with their shoulder stretches and exercises the shoulder pain goes away -- mysteriously.

I shared this client's experience because I have worked with literally hundreds of people, that start using one shoulder more than the other, each for different reasons, and end up with the same, "I don't know what's going on, but this shoulder has really started bother me", experience. 

Shoulder pain can come from the most common activities that we do everyday and don't think about it for a second.  Whether it's a wonderful new addition to the family, the posture you sit/lay in while watching TV or reading the paper, a laptop, sleeping on your shoulders, or too many pressing movements at the gym.  Shoulder pain is often times just an issue of alignment.

Practice the stretches I've shared with you along with the shoulder movements from this month and you'll be out of shoulder pain fast!

Don't just take my word for it -- Try them.