Let's TALK... shoulder PAIN

Hello, Shoulder Pain Warriors!

Missed our Facebook Live session? No worries! We’ve got you covered with all the juicy details on how to tackle shoulder pain right from the comfort of your home. If your shoulders are feeling more "ouch" than "wow," it’s time to try these five quick and effective exercises we shared. Ready to get your shoulders feeling fantastic? Let’s dive in!

1️⃣ Pendulum Stretch: Swing Into Relief!

Why It Works:

The Pendulum Stretch is perfect for loosening up your shoulder joint and easing tension.

How To Do It:

Stand or sit comfortably, letting your arm hang down.

Gently swing your arm in small circles—10 times in each direction.

Feel the relaxation as your shoulder begins to loosen up!

This exercise helps increase blood flow and reduce stiffness. It’s like giving your shoulder a mini-vacation!

2️⃣ Scapular Squeeze: Strengthen & Align!

Why It Works:

The Scapular Squeeze strengthens the muscles around your shoulder blades, improving posture and support.

How To Do It:

Sit or stand with arms at your sides.

Squeeze your shoulder blades together as if holding a pencil between them.

Hold for 5 seconds, then relax. Repeat 10 times.

This move is a game-changer for stabilizing your shoulder and improving overall posture. Plus, it feels great!

3️⃣ Doorway Stretch: Open Up!

Why It Works:

The Doorway Stretch targets the front of your shoulders and chest, helping to counteract that hunched-over desk posture.

How To Do It:

Stand in a doorway with your arms at a 90-degree angle.

Gently lean forward until you feel a stretch in your chest and shoulders.

Hold for 20-30 seconds, then release. Repeat 2-3 times.

Feel that stretch? It’s your shoulders thanking you for the extra love!

4️⃣ External Rotation with Band: Strength Meets Flexibility!

Why It Works:

This exercise strengthens the rotator cuff muscles, essential for shoulder stability.

How To Do It:

Anchor a resistance band at elbow height. Hold it with one hand, keeping your elbow bent at 90 degrees.

Pull the band away from your body while keeping your elbow close to your side.

Slowly return to the starting position. Perform 10-15 repetitions, then switch sides.

Strengthening those rotator cuff muscles helps keep your shoulder joint in tip-top shape.

5️⃣ Child’s Pose: Stretch & Soothe!

Why It Works:

The Child’s Pose is a soothing stretch that releases tension in your shoulders and upper back.

How To Do It:

Kneel on the floor and sit back on your heels.

Reach your arms forward on the floor, lowering your chest toward the ground.

Hold for 20-30 seconds, then gently come back up. Repeat 2-3 times.

This pose is like a hug for your shoulders—comforting and deeply relaxing!

You’re All Set!

These five exercises are easy to fit into your daily routine and can make a big difference in how your shoulders feel. Whether you’re dealing with occasional aches or chronic pain, these tips are here to help you find some much-needed relief.

Catch the Full Video:

Want to see these exercises in action? Watch the full Facebook Live session here for a step-by-step guide!

If you have any questions or need personalized advice, drop us a comment or reach out directly. We're always here to support you on your journey to better shoulder health.

Stay active, stay healthy, and keep those shoulders moving!

Warm regards,

Dyan and Meagan

Live Well Active Therapy