Improving movement and building strength is the best thing you can do to limit impact and strain on the structures of your shoulder. The best exercises for shoulder pain are ones that address that not only ease pain but correct underlying causes.
In this Level 2 workout for shoulder pain we will continue to improve shoulder strength, scapular control, and mid mobility to improve movement of your shoulder and solve shoulder pain. If you haven’t already, I would strongly recomend starting with our Level 1 Workout For Shoulder Pain.
Level 1 Workout For Shoulder Pain
Equipment Needed
To build the strength to solve shoulder pain you will need ways to add resistance to your movements. To complete this workout you’ll need access the following equipment available.
- Foam Roller
- Rubber Functional Fitness Band
- Medium Dumbbell or Kettlebell
Click Here To Find The Exact Equipment I Use In The Clinic
Warm Up Exercises For Shoulder Pain
Our Level 1 warm up focuses on improving mobility, balance and movement of the shoulder joint. Grab a timer and perform each movement for 1 minute (each side if applicable).
Foam Roll Extensions
Mid back movement is directly linked to shoulder movement. Improve mid back mobility for better shoulder movement with foam roll extensions.
Bi-Phasic Pec Stretching
Improve muscle imbalances that lead to shoulder pain by stretching your pec muscles.
Passive Shoulder ROM
Shoulder injuries are often accompanied by a loss of shoulder range of motion. If that’s the case, goal #1 shoulder be to improve shoulder movement with Passive Shoulder ROM. Progress to Shoulder Pass Throughs if there’s no loss of range of motion.
Strengthening Exercises For Shoulder Pain
The key to solving shoulder pain is improving muscular imbalances that put stress on the structures of the shoulder. Our level 2 exercises for shoulder pain will continue to focus on improving scapular control and building strength in the muscles of our back. Use your timer and perform each exercise for 1 minute. Performing slow and maintaining control is more important than number of reps.
Scapula CAR’s
Actively improve control of your shoulder blade with controlled articular rotations (CAR’s).
Banded Y’s and T’s
The Banded Y and T further strengthens the muscles of your back to improve muscular imbalances that lead to shoulder pain.
Single Arm Banded Rows
Strengthen arms individually to avoid favoring one side over the other. The single arm row improves side-to-side and front-to-back imbalances.
Birddog Row
Challenging posture, core, and shoulder strength – the birddog is one of my favorite exercises for shoulder pain.
Full Body Strengthening Exercises For Shoulder Pain
Improving movement patterns (how we move) limits impact on your joints as you move through the day. Building strength centrally (core) improves movement distally (shoulders). Improving movement and core strength should be part of any plan to solve shoulder pain. Use your timer and perform each exercise for 1 minute. Perform slowly and maintain control while performing these movements.
The Banded Hip Hinge
The Hip Hinge exercise shifts emphasis to your posterior chain of muscles. The banded hip hinge further engages your hamstring, glutes, and shoulders.
High Plank (w/ Shoulder Focus)
In this move we use the traditional high plank to improve shoulder centration and solve shoulder pain. Creating tension and torque in yoru shoulder by ‘screwing’ your hands into the groun
Hollow Rock
To avoid two planking exercises back to back, we’ve substituted our planks with hollow rocks. This exercise is a great way to improve core strength and coordination.
Need extra motivation? Follow along with Dr. Baird as he performs these best exercises for shoulder pain.
