5 Shoulder pain exercises | Complete treatment plan

Last Updated on by

Shoulder pain is a very annoying and often limiting injury. I can come in many forms:

  • Front shoulder pain
  • Shoulder blade pain
  • Rotator cuff pain
  • Neck and shoulder pain
  • Shoulder tendinitis

Fortunately, all these types of shoulder pain can be treated with our complete “shoulder pain treatment plan” containing 5 simple exercises. That’s because they’re all caused by the same problem.

Something in your shoulder chain isn’t working correctly.

Our treatment plan will result in better movement and stronger muscles in your entire shoulder chain. It cures about 95% of all shoulder injuries.

I’ll explain exactly how it works in todays post, so let’s get started.

penetrex creme

Shoulder pain treatment:

  1. Apply this anti-inflammatoir cream on the painfull spot
  2. Improve the mobility of your neck and upper back
  3. Increase the strength of your shoulder muscles

I’ll explain how it works in detail right now.

Shoulder pain causes

To fully understand why our treatment plan works so well, you’ll have to understand the anatomy and functionality of your shoulder.

Your shoulder forms by your forearm and your shoulder blade. Your shoulder blade lies on your ribcage, which is connected to your spine.

When you lift your arm, your shoulder blade rotates and moves up over your rib cage. Your rib cage and spine have to rotate a little bit to enable your shoulder blade to rotate. If this doesn’t happen, the muscles that connect to your forearm will be compressed within your shoulder, which causes shoulder pain. They are called your rotator cuff muscles.

shoulder anatomy

Supraspinatus tendinitis

The most important rotator cuff muscle is your supraspinatus. It lays on top of your shoulder blade and connects to the front of your forearm. Lack of rotation of your shoulder blade causes impingement of your supraspinatus muscle. It causes front shoulder pain, which can radiate in your forearm between your shoulder and elbow. Pain occurs when you lift your arm or when you lay on your shoulder during sleeping.

Infraspinatus tendinitis

The second rotator cuff muscle is your infraspinatus muscle. It covers your shoulder blade entirely and also connects to the front of your forearm. It causes shoulder blade pain and can radiate into your entire arm. It causes problems when you drive your car, when you walk with a shopping back or when you’re sleeping.

Subscapularis muscle weakness

Your shoulder blade is pulled to your rib cage by the subscapularis muscle. This muscle can cause a problem by being either too weak or to tens. When it’s to tens, it pulls too hard on your shoulder blade, preventing it from moving over your rib cage. When it’s too weak, it can’t stabilize your shoulder blade. That can lead to a winging shoulder and also causes overuse of your rotator cuff muscles.

Stiff neck and upper back

The last shoulder pain cause can be a stiff neck or upper back. When your spine doesn’t rotate when you lift your arm, your rotator cuff muscles will be compressed in your shoulder joint, causing shoulder tendinitis. That will lead to pain again.

To treat your shoulder pain successfully, you’ll have to improve the entire shoulder chain so that everything works correctly again. You can do this by performing the five exercises I’ll describe now.

I’ll explain exactly what they do and why you’ll need to do them.

Shoulder pain treatment with 5 exercises

To treat your shoulder pain successfully, you’ll have to improve every part of the chain that moves when you move your shoulder.

The first thing you can do to relieve your pain is to apply this anti-inflammatory cream to the painful spot on your shoulder. It helps exceptionally well with front shoulder pain. This type of shoulder pain is often caused by tendinitis of one of your rotator cuff muscles. The cream reduces the inflammatory process and reduces your pain.

Together with that, you’ll have to improve the mobility of your neck and upper back and train the essential muscles that move and stabilize your shoulders.

So let’s start with the first exercise:

penetrex creme

Shoulder pain exercise 1: Improve the mobility of your neck

The first thing you have to improve is the mobility of your neck. A stiff neck reduces the movements of your shoulder significantly. That’s one of the reasons why neck pain and shoulder pain often occur together.

When you can improve the mobility of your neck, you’ll see an immediate decrease in your shoulder pain. That’s because the compression of the rotator cuff muscles reduces directly due to the improved mobility.

Perform the exercise like this:

Wrap a towel around your neck

  • Take with your left hand the right side of the towel and with your right hand the left side
  • Now lift the hand that is in front up until the towel is at the same height as your cheek
  • Now pull with your arm and the towel your head in the full rotation to the side
  • Repeat this ten times and then change to the opposite side by changing your hands
  • Finally, grasp the towel normal and lift your arms and look up at the same time

You can see how to perform the exercise in the video below:

Perform this exercise twice a day, both in the morning and in the evening. Try to rotate your neck as far as you can. It may hurt a little bit, but that’s no problem.

Shoulder pain exercise 2: Improve the mobility of your upper back

The mobility of your upper back also influences your shoulder movements due to its connection to your rib cage. That’s why a stiff back also causes shoulder pain.

To perform this exercise you’ll have to buy this back stretcher.

back stretcher

By laying over this back stretcher. You’ll feel that your spine stretches and loosens up. You can also use it to stretch your lower back.

Lay down on it for about 20 minutes and several times a day. You’ll feel a significant difference within a week or so.

Shoulder pain exercise 3: Stabilize your shoulder blade

The third exercise you have to do is to improve the strength and function of your subscapular muscle.

By doing this, your shoulder blade moves better with your shoulder, resulting in less overuse of your rotator cuff muscles.

Perform the exercise like this:

  • Place your hands at shoulder width against the wall at chest height
  • Slowly bend through your arms towards the wall
  • Slowly push of the wall again
  • Repeat this exercise 15 times
  • Do this 3 times

You can see how to perform this exercise in the video below:

You’ll probably feel a difference between your left and right side. When the exercise becomes easy, you can also do regular push-ups. They have the same effect.

Shoulder pain exercise 4: Train your supraspinatus muscle

With these first three exercises, everything is set to improve your rotator cuff muscles to get rid of your shoulder pain.

The most often irritated muscle is the supraspinatus muscle. Supraspinatus tendinitis can cause a lot of pain and discomfort.

The function of your supraspinatus muscle is to lift your arm and guide your forearm alongside your shoulder blade.

When you have a shoulder injury, this movement can be excruciating.

Perform the exercise like this:

  • Lift up both your arms sideways until it starts to hurt
  • Slowly lower them again
  • Repeat this 10 times
  • Do this 3 times

You can see how to perform the exercise in the video below:

Repeat this exercise twice a day. Don’t try to push the movement through the pain as this will only cause more problems. You’ll notice that you can go a bit further every single day until you reached full range of motion again.

At this point, you can use weights to gain even more muscle strength.

Shoulder pain exercise 5: Train your infraspinatus

The final exercise trains your infraspinatus muscle.

It is the other rotator cuff muscle that often causes shoulder pain. It performs outer rotation of your shoulder and also stabilizes your shoulder joint itself.

Perform the exercise like this:

Lay down on your healthy side with your painful arm pushed in your side

  • Keep your arm flexed in 90 degrees
  • Now rotate your arm so that your hand faces the ceiling
  • Repeat this ten times and do this three times

You can see how to perform the exercise in the video below:

Perform the exercise twice a day. You can increase the repetitions to 15 and even add some weight when it becomes too easy.

Conclusion

This shoulder pain treatment plan is easy to perform and helps for many types and causes of shoulder pain. If you have any questions left after reading this post, feel free to ask them by sending me an e-mail. Good luck with your recovery.