Shoulder pain slowing you down during everyday activities can have all sorts of causes, such as excessive strain or an injury. If this results in an incorrect posture to help relieve pain, the chances will be low for getting on top of your problems. Targeted training using shoulder exercises is much more effective to support healing and prevent further pain by strengthening and mobilizing the joint. In this article, we have compiled a program you can use to train your shoulder and stretch it effectively – wherever you are, no equipment needed.

Shoulder exercises for prevention and rehabilitation of injuries

The following shoulderexercises help to improve shoulder stability, mobility, and strength. Success and a reduction in pain levels are often only seen after several weeks of treatment and exercises. You should therefore make shoulder training and stretches a fixed component of everyday life and carry them out consistently for a long period.

The following applies to all exercises to combat shoulder pain:

if you experience increased pain while carrying out the movements, please stop the exercise.

If you’re not sure, discuss with your treating physician whether the exercises are suitable for you.

Exercises for loosening the shoulder girdle

Exercise 1: Shoulder circles

Let both arms hang down loosely next to your body.

 

Make circular movements with both shoulders simultaneously, first forward and then backward.

 

Repeat this exercise five to ten times in each direction.


Exercise 2: Shoulder lifts

Let both arms hang down loosely next to your body.

 

Simultaneously lift both shoulders up toward your head, then slowly lower again with control.

 

Repeat this exercise five to ten times.


Exercise 3: Lateral swings

For this exercise, pick up a weight of about 500 g with both hands (e.g. a small dumbbell or a water bottle).

 

Now gently swing back and forth with both arms.

 

The duration of this exercise should be about one to two minutes.

Exercises for stretching the shoulder muscles

Exercise 4: Overhead stretch

Bend your arm behind your head.

 

With the other hand, grasp your elbow and pull it toward the ear on the opposite side until you feel a slight resistance.

 

Hold this position for about ten seconds.


Exercise 5: Shoulder-height stretch

Place one hand on the opposite shoulder and lift the elbow to shoulder height.

 

With the other hand, grasp your elbow and pull it toward the shoulder on the opposite side until you feel a slight resistance.

 

Hold this position for about ten seconds.


Exercise 6: Stretch using a door frame

Position yourself sideways in a door frame with your arm extended in an 'L' shape.

 

Move your toes two to three foot widths away from the door frame.

 

Hold this position for about ten seconds.

OmoTrain: ideal support for your shoulder training and during everyday activities

 

An irritated shoulder, whether as a result of excessive strain, injury or after surgery, requires urgent help to help itself. OmoTrain stabilizes the shoulder joint and activates the muscles. The shoulder support exerts an intermittent compression massage that relieves pain and promotes circulation. Its special strap system guides the joint securely but keeps your chest free so you can breathe without problems. This is how OmoTrain provides excellent wearing comfort and reliably supports your healing process.

 

Find out more about OmoTrain