What exercises can I do to relieve shoulder pain?

If you're struggling with shoulder pain, you're not alone. Many people experience discomfort in this area, which can hinder daily activities and exercise routines. Fortunately, incorporating specific exercises can help alleviate this pain and improve your overall shoulder mobility. As a weight loss fitness trainer in Birmingham, Sutton Coldfield, and Solihull, I’ve seen first hand how these exercises can make a significant difference. Let's explore some effective movements to relieve shoulder pain.

1. Arm Across Chest Stretch

Start by holding your right hand out in front of you, keeping it near your waist. Reach your left hand behind your elbow, gently pulling your right arm to the left and across your chest. If you experience pain, lower your arm until the discomfort subsides. The goal is to pull your right arm across your chest without pain.

• Hold for 30-60 seconds.

• Relax and repeat with your left arm.

• Complete this stretch 3-5 times.

2. Neck Release

For this stretch, sit up straight and slowly bring your chin toward your chest until you feel a stretch in the back of your neck. You can enhance the stretch by leaning your head to the left to stretch your right shoulder or to the right for your left shoulder.

• Hold each stretch for up to one minute.

• Breathe deeply and focus on relaxing.

• Repeat this 3-5 times.

To progress, lift your arm as you pull it across your chest until it reaches shoulder height.

3. Chest Expansion

Using an exercise band, rope, strap, or even a tie, place it behind your back and grasp it with both hands. While holding the strap, draw your shoulder blades together and gently lift your chin toward the ceiling.

• Breathe deeply for 10 to 15 seconds.

• Release and repeat this stretch 3-5 times.

• To progress, move your hands closer together on the strap.

4. 90-90 Shoulder Stretch

Stand in a doorway with your arms raised so your elbows are at a 90-degree angle and your arms form a right angle to your body. Place each hand on the sides of the door frame and step one foot forward, keeping your neck aligned with your spine.

• Lean forward against the door frame.

• Hold the stretch for 20-30 seconds.

• Repeat this 2-3 times.

Get Started on Your Path to Pain Relief and Fitness

Incorporating these simple exercises into your daily routine can help relieve shoulder pain and enhance your overall fitness journey. As an affordable personal trainer for weight loss near you, I can guide you through a personalized fitness plan tailored to your needs. Don't let shoulder pain hold you back any longer!

Call to Action

Ready to take the next step? Contact me today to schedule a consultation and discover how we can work together to achieve your fitness goals while alleviating pain. Visit Caro Pemberton Supreme Fitness for more information and to book your session!

Relieve shoulder pain with targeted exercises – guidance from personal trainers Birmingham, Solihull & Sutton Coldfield