Exercises for pain - Shoulder pain
Shoulder pain
Shoulder exercises made easy
Make it easier to stretch your shoulder pain, calcified shoulder, etc. with the shoulder protection device. It will help you reduce increased tension in the muscles and fascia around the shoulder joint and make it more mobile.
Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.
Free shoulder program
Shoulder exercise: chest stretch
- Stand in front of the corner of the room and do a lunge.
- Raise your arms up at about 45 degrees and lean your palms against the wall on the left and right sides. Now stretch your sternum up and allow yourself to go deep into the chest stretch for about a minute.
- In the second stage, tense up: press both palms against the wall with all your strength, as if you want to push it away – elbows straight.
- Tense your entire shoulder girdle, then relax after about 10 seconds, and then continue to stretch even more intensely.
- Repeat the alternation of tension, relaxation and further stretching two more times.
Duration of the exercise:
Duration of the exercise:
approx. 2 minutes
Shoulder exercise: open arms
For this exercise, you will need 2 chairs. Place them next to each other at a distance of about one meter.
- Kneel in front of the chairs.
- Stretch your arms out to the sides at about 45 degrees above shoulder level.
- Lean your upper body forward and place your hands completely on the seats of the chairs.
- Lower your upper body closer and closer to the floor until you feel a stretch in your shoulders and arms. Increase the duration of this stretch by about 30 seconds.
Want to achieve a higher intensity? Then you can lower your head or move your knees back a little to increase the distance to the chairs. You should always be able to tolerate the exercise well enough that your breathing can flow smoothly and calmly.
- Now press down on the chairs from above with both hands. Hold this tension for about 10 seconds.
- Release the tension and increase the stretch for another 20 seconds.
Repeat the last two steps one more time. - Then straighten your upper body and keep it straight. Your arms remain in the same position, now pointing up to the sides.
- In this position, move your arms back once on your own to practice active shoulder mobility at the end of the exercise.
Duration of the exercise:
Duration of the exercise:
approx. 2 minutes
Shoulder exercise: circular movements
- Stand with your feet shoulder-width apart.
- Grab the ends of our shoulder girdle with both hands and first put your hands through the outer loops.
- Stretch your arms out in front of you so that the shoulder girdle is taut and does not sag.
- Now slowly raise your arms above your head and then lower them behind your back. This creates a rotation in the shoulders.
During the exercise, the shoulder girdle should remain tense at all times. This will prevent distortion of your movements and will not allow you to subconsciously avoid stretching. If you barely feel the stretch, stretch your arms forward again, grip the loops of the shoulder rest a little tighter and try again.
- Repeat this exercise as many times as you like. We recommend about 1-2 minutes.
- Shoulder exercise – circular movements
Duration of the exercise:
Duration of the exercise:
approx. 2 minutes
Shoulder Exercise: Straight Extension
- Stand some distance behind the chair.
- Lean your upper body forward and grab the outer edge of the back of the chair with both hands on the left and right.
- Step by step, step further and further back until you can lean your upper body forward as far as possible with your arms extended. This creates a noticeable stretch in your shoulders.
- Hold this position for at least 30 seconds.
- Press your hands against the back of the chair for about 10 seconds. Your arms should remain extended and not move.
- Release the tension and increase the stretch for another 20 seconds.
Repeat the last two steps one more time. - Next, straighten your upper body and make your spine as straight as possible. Your arms remain in the same position, so now you stretch them straight up.
- In this position, move your arms back once on your own to practice active shoulder mobility at the end of the exercise.
Duration of the exercise:
Duration of the exercise:
approx. 2 minutes