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Best exercises for shoulder pain

17th March, 2017

Man with good shoulder movement reaching for a book

Our shoulder joints are specifically designed to allow an amazing range of movement. The drawback to this design is that they require a lot of support from the muscles around them to keep them healthy and pain free.

Lots of painful conditions around the shoulder are caused by sitting for long periods in the same position, often while using a computer. This allows the muscles around the front of your shoulder (which are often being used) to become tight and strong, whilst others around the back of your shoulder are underused and become weak.

Try these two moves to rebalance your shoulders and prevent shoulder pain from developing:

Shoulder blade press ups

Shoulder strengthening exercise for stability

  • Kneel on all fours with your knees under your hips and your hands under your shoulders
  • Place a band around your shoulders and trap it under your hands
  • Draw in your abdominals slightly and breathe in to prepare
  • Breathe out to press the floor away with your hands so your ribcage is lifted slightly
  • Breathe in to relax again keeping your elbows straight

Shoulder rotation with resistance band

Shoulder strengthening for healthy shoulders

  • Hold the band between both hands, keeping your elbows tucked into your waist
  • Breathe out to tighten your abdominals and move your hands apart pulling on the band
  • Breathe in to relax

I hope you like these exercises but remember that it’s really important if you work at a desk to try to move as often as you can throughout the day. Even if you were able to be set up in the most perfect position, you’re still designed to be on the move!

Don’t hesitate to get in touch if you have any questions.

The Pilatesfit Team!