Shoulder Pain Relief
Bondi Junction Eastern Suburbs Sydney - Physio Explains

As shoulder pain is quite a common injury, and we see many of those, the article below will show some exercises to help relieve it and get back to your normal gym routine.

Simple tips to get your shoulder back to normal.

The pinching or aching you feel when you reach overhead is called a shoulder impingement, and it’s a symptom of an underlying mechanical issue.

There are many factors that may cause this, such as damaged rotator cuff weakness, shoulder capsule tightness or improper shoulder blade movement.

A few simple exercises will help you to get your shoulder back to moving properly.

1. Sharapova

Face a wall with the resistance band pulled between your hands while keeping your hand parallel. Position your forearms up against the wall starting with your hands at eye level. Slowly walk your hands up the wall with a slight outward rotation at each step. Keep moving upward util you can no longer maintain tension on the band then walk your hands downward.

Repeat 10 times per session once or twice a day. This will help strengthen your rotational cuff in overhead positions.

2. Face pulls

Anchor a band at eye level wrapping it around something sturdy e.g., a staircase. Stand facing the anchor point with each end of the band in each hand. Brace your core and keep your elbows high, and pull towards your face. Repeat movement for 3 sets of 15 reps at a rhythm of 1 second up 1 second down.

3. Plank plus

Place yourself in a plank position with your arms straight, keep your elbows straight, push your chest upwards through your shoulders and slowly lower yourself down.

If you’re up for an extra challenge, try perform shoulder taps whilst holding the plank. Repeat for 3 sets of 15 reps once a day.

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