Shoulder Strengthening Exercises
Have you been experiencing shoulder pain lately and aren’t sure how to treat it? In addition to the physical therapy and chiropractic treatments used at Massapequa Pain Management & Rehabilitation (your local Massapequa Chiropractor), here is a list of some exercises that can be used to help strengthen your shoulder muscles:
These exercises include:
The Doorway Stretch
- This simple exercise can be used to help warm up your muscles. No equipment necessary, all you need is a doorway!
- Start by standing in an open doorway, placing your arms out on either side.
- Grip either side of the doorway with both hands. Make sure you are holding on at or below your shoulder length. Then by gently leaning forward, place your weight onto your toes. You should feel a light stretch in your shoulder blades. Keep your back straight as you lean forward.
- Repeat as many times as needed but remember not to overstretch.
The Reverse Fly
- Start by standing with your feet shoulder-width apart. Then lean forward while keeping your back straight and knees at a slightly bent position.
- Take the lightweight dumbbell in both hands and proceed to extend your arms backward away from your body. Make sure to keep your elbows loose, and your arms below or parallel to shoulder length. You also want to be squeezing both shoulders together as if there is a pencil placed between them.
- Return to the starting position and repeat for three sets of 10.
Lawn Mower Pull
- Standing with your feet shoulder-width apart, pick up one of your lightweight dumbbells. Then place your free hand on your hip for added stability.
- Without locking your knees, bend slightly in the waist. Then place the hand holding the weight towards the opposite knee.
- As if you are starting a lawn-mower, slowly straighten your body to its upright position. Try keeping your shoulders in a relaxed and squeezed position as your standing.
- Repeat this exercise for two sets of 10 on either side.
Side-Lying External Rotation
- Start by lying down on your side. Have the elbow you are leaning on bent and your arm at a 90-degree angle resting behind your head for added support.
- Take your lightweight dumbbell in your opposite hand and raise it towards the ceiling, all while keeping your elbow rested on your side.
- You want to hold the dumbbell here for a few seconds and then slowly place it back down to your starting position.
- Repeat for three sets of 10.
The Empty Can
- Stand with your feet hip-width apart while holding onto one of your lightweight dumbbells in one hand.
- With the arm holding the weight, have your thumb-side resting against your thigh. Lift your arm to about a 45-degree angle outward, keeping your thumb-side down as you lift. Be sure to keep your wrist in a firm position.
- Lift to shoulder height and hold for a few seconds. Then gently bring your arm back down to your starting position.
- Repeat for three sets of 10.
*Tip* Don’t have any dumbbells at home? No problem. Just pick up a water bottle with a handle or can of soup and use in place of a dumbbell as instructed.
While these exercises can help relieve pain and strengthen your shoulder muscles, it is essential to know when to seek a physician’s help. Here is a list of symptoms that you should look out for when you’re experiencing shoulder discomfort:
- A deep muscle ache or pain.
- Difficulty raising or lowering both or either arm.
- Difficulty sleeping on both or either arms.
If you are experiencing any of these symptoms and want to schedule an appointment with a Massapequa Chiropractor, contact us at Massapequa Pain Management & Rehabilitation. We offer a wide range of physical therapy and chiropractic care treatments. Contact us today and find out more about how our services can help you!