Name: Playbook - Best Fitness - Tips for Shoulder Pain
Uploaded: 2021-01-18T11:49:03.309Z
Duration: 15 min
Description: Tips for Shoulder Pain

We’ve put together a collection of warm-ups, stretches and exercises to improve shoulder mobility and function. Of course, if pain persists or gets worse, see your doctor!

Rolling out the surrounding muscles to the shoulder can help your body relax and free up your range of motion.

Go easy while rolling over your ribs. The bottom “floating ribs” are especially vulnerable, so avoid direct pressure on them.

Lats and Back of the Armits (Teres Major/Minor)

For this technique I used a 50 kettlebell, but I would suggest starting with something in the 20 lbs range. Lay down flat, open up your arm on the side you place the kettlebell on. Grip by the handle with the opposite arm and slowly roll up and down along the pec fibers.

Weighted Pec Release

Tight traps can cause all kinds of trouble. All you need are a couple of tennis/lacrosse balls or tiny kettlebells work. Basically any firm, round object about the size of your fist.

Double Trap Release

Foam Rolling Series

We highly recommend doing a warm up or some self myofascial release before stretching. Warm muscles are more responsive to stretching than cold muscles.

For this stretch, sit back into your hips in the traditional child’s pose. Place one arm on the foam roller at about your wrist, palm facing up. Keep your thumb pointing out away from you. Slowly reach your fingers away and drop your chest towards the floor. You should feel this around the armpit.

Overhead Reach

Make sure you can feel the edge of the band “flossing” in the gap of the shoulder socket as you perform your reaches and circles. Perform 10 reps per position.

Shoulder Floss Series

Find a corner. Place your hands on opposite sides. Stagger you’re legs. Lean forward by pushing off your back leg. Focus on squeezing the shoulder blades together for a better stretch across the stretch.

Corner Stretch

Stretches

The main focus here is squeezing the shoulder blades on the foam roller and keeping the shoulders pulled down towards your hips.

Dowell Shoulder Rotations

If you choose to use a dowell or broomstick, keep a loose grip and allow your hands to move where they need to. Also, stick to a comfortable range of motion, you should feel a stretch, not pain.

Tips for Shoulder Pain

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