Reduce shoulder pain with 3 easy exercises
The seated external rotation exercise is as basic as they come. When done correctly this shoulder exercise can be very effective at alleviating shoulder pain.
1.) When choosing a weight make sure you select a weight that allows you to maintain a neutral wrist angle throughout.
2.) From the starting position, you want to speed 5-7 seconds rotating the weight to the ground (Bottom Position).
3.) From the bottom back to the Top Position should only take a second (but should still be pain free).
4.) Exercise Recommended Frequency
a. 3-5 sets 10-12 reps
Prone Band assisted Sphinx: This is also a great exercise for those of you who have a forward head posture.
1.) Place an easy to medium band around both wrists
2.) Make sure your palms are facing up and your elbows are directly under your shoulders
3.) Press the elbows into the floor pushing the chest away from the floor
4.) Pull the chin towards the neck maintaining a straight spine angle
5.) Rotate the forearms out against the resistance band at a distance you can hold for 3-5 seconds. Then return to the starting position.
6.) Exercise Recommended Frequency
a. 3 Sets 8-10 Reps
Foam roller Extensions: This will help alleviate a lot of the postural stresses many of us hold in our shoulders and mid-back during the day.
1.) Lay a foam roller on the ground.
2.) Position the foam roller across you upper back.
3.) Interlock your hands on top of your head.
4.) Begin to arch your back over the foam roller.
5.) You should be focusing on the area of the spine between the shoulder blades.6.) Exercise Recommended frequency: 2 Sets 5 reps