Shoulder Pain – Exercises to Relieve Sore Shoulders
Shoulder pain can result from overuse and injuries, often linked to overly intense workouts. It is an unwanted symptom that can make it difficult to perform exercises such as chest, shoulder, back, or biceps training. What can cause a painful shoulder? Which exercises are worth doing for shoulder pain? How can you prevent shoulder pain after training?
Table of contents
What is the shoulder? Anatomy of the shoulder
The shoulder is one of the largest joint complexes in the human body, made up of four joints: the glenohumeral joint, the acromioclavicular joint, the sternoclavicular joint, and the scapulothoracic joint. Within the shoulder girdle, there are structures such as the clavicle, scapula, humerus, and sternum. Muscles forming the shoulder include the trapezius, deltoid, triceps, and infraspinatus.
The shoulder complex allows spatial positioning of the upper limbs and shoulder girdle. Proper shoulder function requires correct scapular mobility, an adequate amount of synovial fluid, and healthy tendons and ligaments that stabilize the joints. A key role in proper shoulder movement is played by the rotator cuff, located around the glenohumeral joint, which includes the supraspinatus, infraspinatus, teres minor, and subscapularis muscles.
Shoulder pain - causes and symptoms
One of the most common causes of shoulder pain is rotator cuff injury - damage to the set of four muscles and tendons surrounding the glenohumeral joint, responsible for arm lifting and rotational movements. This condition usually causes pain in the front or side of the arm, often accompanied by inflammation symptoms such as swelling or redness. A rotator cuff injury can also lead to limited shoulder mobility, reduced muscle strength, crepitus, and popping sounds in the shoulder. The pain often worsens when raising the arms overhead.
Rotator cuff injuries are common among athletes performing overhead movements. This means handball players, swimmers, volleyball players, tennis players, and basketball players are particularly at risk. Such injuries can also occur in bodybuilders and amateur strength sport enthusiasts (e.g., shoulder pain during bench press) as well as in people who do not train, due to chronic degenerative changes.
Shoulder pain related to rotator cuff injury can be caused by shoulder impingement involving the stabilizing muscles of the humerus and the deltoid muscle. Focusing too much on deltoid training without strengthening the rotator cuff can disrupt the balance between these structures, increasing the risk of injury.
Painful shoulder - exercises to strengthen the rotator cuff
To reduce the risk of shoulder pain and rotator cuff injuries, it is worth doing exercises that strengthen these structures. Strengthening the muscles that rotate the joint can lower the risk of injury, improve joint stability, and help prevent shoulder impingement.
Rotator cuff exercises should be done especially before shoulder and chest workouts, using light weights and maintaining controlled movement tempo. Helpful strengthening exercises include:
- Cuban press with dumbbells – Stand upright, brace your abs and glutes, and hold dumbbells in each hand. Inhale and raise your arms sideways to shoulder height, keeping elbows bent at 90 degrees. Rotate the shoulders to lift the dumbbells upward without changing elbow position. Press the dumbbells overhead and exhale. Inhale again while returning to the starting position, following the same path.
- External rotation lying on the side – Lie on your side, place one hand under your head, and hold a weight in the other, keeping the elbow bent at 90 degrees and close to your body. Inhale while rotating the arm externally to lift the weight, then exhale and return slowly to the starting position.
- Internal rotation on a cable machine – Stand sideways to the machine, keep your working arm pressed against your body, and maintain a 90-degree elbow angle. Inhale while performing internal rotation, then exhale and lower the weight slowly. Keep your elbow close to your body throughout the movement.
- This exercise can also be done with the arm further from the cable, allowing for external rotation. A resistance band or dumbbells can replace the cable machine.
- Face pull – Stand facing the cable machine, keep your back straight, and hold the rope attachment with both hands. Raise your arms with elbows pointing outward and inhale while pulling the rope toward your face, keeping shoulders down. Pause at maximum tension, then exhale while returning to the starting position.
Exercises for a painful shoulder - activities worth doing
Strengthening the rotator cuff can help protect the shoulders, lowering the risk of injury and pain for athletes doing intense training. However, strengthening alone will not work if the joint does not have its full range of motion. So if you experience shoulder pain during bench presses or push-ups, focus first on limited rotational movements and restoring proper shoulder girdle function. After that, you can start strengthening the rotator cuff.
For mild discomfort, massage or shoulder foam rolling can help. Stretching exercises to release tight muscles may also be beneficial. Activities worth practicing for shoulder pain include:
- Caterpillar stretch – Start on all fours, then lift your hips high while extending your arms forward. Focus on bringing your chest as close to the floor as possible. Hold for at least 30 seconds before returning to the starting position.
- Behind-the-back hand clasp – Lie on your stomach and clasp your hands behind your back, placing the left hand over the shoulder blade from above and the right hand from below. Keep the hands clasped at shoulder blade level for at least 30 seconds, then return to the starting position and repeat on the other side.
- Backward shoulder stretch – Sit with legs extended forward and arms stretched behind you. Place your palms on the floor with fingers pointing in opposite directions. Keep your back straight and lean slightly backward to stretch your back and shoulder muscles. Hold for at least 30 seconds, then return to sitting upright.
- Boat stretch – Lie on your stomach near a wall, extend your arms forward, and rest them against the wall. Focus on bringing your chest as close to the floor as possible. Hold for at least 30 seconds.
Shoulder pain after training - prevention
Athletes dealing with prolonged or severe shoulder pain that interferes with normal functioning and daily activities should consult a doctor or physiotherapist to diagnose the cause and plan proper treatment.
To reduce the risk of shoulder pain after training, it is worth performing a full-body warm-up before starting intense physical activity. This warms up the muscles, prepares them for exertion, and reduces the risk of injury. Additionally, your workout plan should include the rotator cuff strengthening exercises mentioned earlier, which can help prevent shoulder girdle pain.
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