Best Shoulder Exercises For Strength & Reduce Pain

This post may contain afilliate links.

Shoulder mobility is crucial for everyday activities, from reaching high shelves to pulling zips and lifting children. When your shoulders have good mobility, these tasks become effortless and pain-free. If you want to improve your shoulder strength and flexibility, there are specific exercises that can help prevent stiffness and injury. Explore these shoulder mobility exercises to relieve pain and improve your range of motion.

Article Content

Equipment We Need
Best Shoulder Exercises

Equipment We Need

Best Shoulder Exercises

Dumbbell Shoulder Press

This dumbbell press exercise not only strengthens your shoulders but also improves your range of motion. You can do this exercise standing or sitting, as long as you keep your back straight and tall throughout. Holding a dumbbell at shoulder height in each hand, form an inverted ‚V‘ with your arms, extend your elbows and raise the weights above your head. Slowly return the weights to starting position and repeat for 10 to 15 repetitions.

Standing Row

To strengthen your traps, rhomboids, and biceps, stand with your feet hip-width apart and hold a dumbbell in each hand. With your palms facing your body, lower the weights towards your thighs and lift them straight up towards your chin, exhaling as you reach the top. Pause briefly and return to the starting position. Repeat this exercise for 10 to 15 repetitions, performing 2 to 3 sets.

Standing Arm Swings

Before doing any upper body exercise, this is an excellent warm-up exercise to increase blood flow to the shoulder joint and improve mobility in the shoulders and upper back. Standing upright with your arms at your sides, engage your core and swing your arms forward as high as you can, making sure your shoulders remain relaxed. Return your arms to starting position and hold for 30 to 60 seconds.

Reverse Fly

This exercise targets the upper back and chest muscles and strengthens the stability of the shoulder joint. Stand with dumbbells in each hand, feet shoulder-width apart and knees slightly bent. Engage your core and bend forward at the waist, keeping your back straight. With arms extended downward, raise arms away from body, concentrating on squeezing shoulder blades together. Stop at shoulder height and slowly lower your arms back down. Repeat for 10 repetitions, doing 3 sets.

Doorway Stretch

If your shoulders feel tight and restricted, this exercise can effectively loosen them up and increase your range of motion. Stand in a doorway with one foot slightly in front of the other. Bend your right arm at a 90 degree angle and raise it to shoulder height. Hold your right palm and forearm against the door frame and gently lean your body into the stretch. Hold this position for 30 seconds and repeat on the opposite side. Do two to three repetitions on each side.

Did this post on Best Shoulder Exercises For Strength & Reduce Pain help you? I will be glad if you share it on Pinterest!

More articles you may like:

Best Dairy Free White Chicken Chili Recipes

Calling all chili lovers! I am venturing into the delicious …

10 Things to Stop Doing If You Seriously Want to Lose Weight

Losing weight can be a tough and frustrating process, especially …

How to Balance Blood Sugar for Weight Loss ? 6 Things to Know

Our blood sugar levels are regulated when we have stable …