Improving shoulder strength and reducing shoulder pain can start at home. If you want to find more ways to have a pain free shoulder, keep reading or watch the full video here.
Shoulder Pain
People have shoulder pain for a lot of reasons, but if you want to know the exact reason why you’re having shoulder pain, text a physical therapist “SHOULDER PAIN” at 301-900-3226 and we’ll help you get the exact guidance that you need.
2 exercises that you must do to have a stronger shoulder and reduce or stop having shoulder pain:
1. Biceps Curls - Strengthening your biceps is what’s going to help you to raise your arm up and do overhead activities and give you more stability. It’s a major muscle that moves your arms. If you want to reduce shoulder pain, you’d definitely need to strengthen your biceps so that it can provide you with more support.
Bicep curls can either be done with no weights or any amount of weight that you feel comfortable with. The whole point is to get your elbows moving and bending your bicep muscles. As your biceps flex when you do this exercise, you increase your blood flow to the tissues in that area of your body - this includes your elbows and your shoulder. When you have better blood flow, you’re helping the healing process by a great deal. It brings more oxygen and other healing nutrients to those tissues.
Bicep curls with no weights warm up your muscles, help relieve some pain, and move some fluid. Adding weights to lift when doing bicep curls will have these same benefits and make your muscles stronger. When it comes to the number of pounds you should use, start with what is tolerable for you.
2. No Money Exercise - This exercise focuses on your Rotator Cuff Muscles. Rotator cuff muscles stabilize your shoulder when you’re doing overhead activities or any kind of exercise where your shoulder needs to be stabilized because there’s a force that’s being applied to any part of your upper body. You can do this exercise to strengthen your shoulder muscles without anything, but if you want to take it to the next level, try using a resistance band.
What you’re going to do is put your hands out in front of you like a waiter, move your arms out and pull/pinch your shoulder blades back together. Hold this position for 3 to 5 seconds and repeat with several reps and sets. As your arms come out, your shoulders are pinching at the same time. Make sure not to hike up your shoulders when you’re doing this, keep them nice and down and open up your arms. You’re going to feel a burn in your rotator cuff muscles, which is good because strengthening that will be very helpful.
Improve your strength:
If you want to upgrade this exercise with a resistance band, put the band around your wrists and stretch out your arms like you did before. This time you don’t have to move your arms out all the way like you did without the band because you could easily lose your form. Instead focus on having the right form and moving your shoulder blades at the same time as you open your arms. Be careful not to lose your form here and cause injury, to help you know if you’re doing this right, use a resistance band that is tolerable enough for you to do several reps. Take a break in between sets and do about 5 solid ones in a set. No matter how far you can go, still make sure to flex your back muscles and hold it. This is going to strengthen you and improve your endurance, and stabilize your shoulders to do more overhead activities.
The best day to get help with your shoulder pain was yesterday, but today is the next best time. Call or text “SHOULDER PAIN” to our office at 301-900-3226 so that you can stay pain-free, fit, and mobile.
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