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We help people correct their posture and muscle imbalances that cause pain so that they can get back to what really matters! 

Managing Shoulder Pain. If you have shoulder pain and are trying to gain muscle mass, lose weight, or reach any other fitness goal, it's important to focus on exercises that will not exacerbate your pain. We get that it can be frustrating to want to be healthier but your shoulder pain is getting in the way of your goals. That's exactly what we focus on here at RPT Fitness.  We help people correct their posture and muscle imbalances that cause pain so that they can get back to what really matters!

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Here are some tips for managing shoulder pain while trying to follow a fitness plan:

Managing Shoulder Pain

Avoid exercises that cause shoulder pain

If an exercise causes pain in your shoulders, it's important to stop doing it or modify the exercise to reduce the strain on your shoulders.

Use proper form

Using proper form when exercising can help reduce the risk of injury and pain. Make sure to get instruction from a trained professional, such as a personal trainer or corrective exercise specialist, if you are unsure of the correct form for an exercise.

Warm-up and cool down

Warming up and cooling down can help reduce the risk of injury and helps manage shoulder pain. Start with light stretches and gradually increase the intensity of your workouts.

Use a foam roller

Self-myofascial release (SMR) with a foam roller can help improve muscle recovery and reduce muscle soreness.

Get enough rest

Make sure you are getting enough rest between workouts to allow your muscles to recover.

managing shoulder pain

SMR for Shoulder Pain

Using a foam roller for shoulder pain can be a form of self-myofascial release (SMR), which can help improve muscle recovery and reduce muscle soreness. Here's how to use a foam roller on your shoulders:

  1. Place the foam roller under your shoulders and position yourself so that your upper back is resting on the foam roller.
  2. Use your hands to support your head and keep your neck in a neutral position.
  3. Slowly roll your upper back back and forth over the foam roller, applying gentle pressure.
  4. When you find a tender spot, stop and hold the roller in place for 20-30 seconds.
  5. Continue rolling until you have covered the entire area of your upper back and shoulders.

Remember to listen to your body and stop if you experience any pain or discomfort. It's also important to use a foam roller that is the appropriate size and density for your needs.

Exercises for your shoulder

If you have slight shoulder pain, it's important to avoid exercises that cause pain or discomfort. Here are some exercises you can try that may help alleviate shoulder pain:

Shoulder blade squeeze

Stand with your arms at your sides and squeeze your shoulder blades together. Hold for a few seconds and release.

Arm circles

Stand with your arms extended to the sides and make small circles with your hands. Reverse the direction and continue for several repetitions.

Shoulder roll

Stand with your arms at your sides and roll your shoulders forward and backward.

Elbow bend

Stand with your arms at your sides and bend your elbows to bring your hands to your shoulders. Straighten your arms and repeat.

Arm cross

Stand with your arms extended to the sides and cross one arm over the other in front of your body. Repeat with the other arm on top.

Chest stretch

Stand in a doorway and place your palms on the door frame at about shoulder height. Step forward with one foot and gently lean forward until you feel a stretch in your chest and shoulders.

Upper back stretch

Sit on the edge of a chair and place your palms on your upper back, fingers pointing downward. Gently press your hands down and lift your chest to stretch your upper back.

Remember to listen to your body and stop any exercise that causes pain or discomfort.

How massage can help with managing your shoulder pain

Massage can be helpful in reducing shoulder pain by increasing blood flow to the area, which can help to reduce inflammation and promote healing. It can also help to relax tense muscles, which can contribute to shoulder pain.

Massage can also help to improve range of motion in the shoulder joint. Additionally, it can help to reduce stress and promote relaxation, which can have a positive impact on pain perception.

Consult a healthcare professional

If your shoulder pain persists or is severe, it's important to consult a healthcare professional for proper diagnosis and treatment. They can help you determine the cause of your shoulder pain and develop a plan to manage it.

Start managing your shoulder pain with corrective exercise! Want to see how hundreds of people have managed their shoulder pain with our corrective exercise program?
Contact us to learn how this simple approach can help you too!

Online personal trainer and personal trainer for Austin TX - Rafael Ortiz

Rafael Ortiz

Corrective Exercise Specialist

Rafael has been in the health and fitness industry since 2006.  He is certified by the NASM & insured.

Areas of Expertise

Joint Pain Relief, Post-Rehab Personal Training, Posture Correction, Weight Loss, Nutrition, Strength Training, Core and Balance, Flexibility and Mobility, Muscle Gain, Posture, TRX, Functional Training, Myofascial Release, Cardiovascular Conditioning, Injury Prevention, Stress Reduction, Corrective Exercise, Golf


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