6 Effective Exercises to Stop Shoulder Pain with Coach Logan
Shoulder pain can be a real obstacle, but with the right exercises, you can stop the discomfort and regain mobility. Coach Logan has put together six essential exercises to target your shoulder muscles and alleviate pain. If you are looking for the full video demonstration of these exercises, please consult the video above. Here’s how to get started:
1. Band Pull-Aparts
Grab a light resistance band, and let’s get those posterior deltoids firing! These muscles are often weak and can lead to poor posture, causing shoulder pain. Hold the band with both hands, squeeze your shoulder blades, and pull it apart until it’s fully extended. Bring it back forward slowly for a full range of motion. Your shoulders will thank you!
2. External Rotations
Flip your hands upwards, pin your elbows to your sides, and pull the band out to the sides. This external rotation movement strengthens those often-neglected muscles that stabilize your shoulder joint, reducing pain and improving mobility. Make sure to keep those elbows tight to your body for maximum benefit!
3. Overhead Band Press
Take the band behind your head, and press it overhead while pulling the band apart. This move strengthens your shoulders while also stretching them. Slowly lower the band back down, and repeat the process to improve mobility and strength through your shoulders.
4. Resistance Band Rows
Anchor the band to a stable surface like a rack or wall. Pull it towards you, keeping your shoulder blades pinched together, with your shoulders down. This exercise will strengthen your upper back muscles, promoting better posture and reducing shoulder pain over time. Aim for a full range of motion to get the most out of it.
5. Weight Plate Stretch
For this one, you’ll need a bench and a weight or medicine ball. Lie on your back, holding the weight behind your head. Let the weight stretch out your upper back and shoulders. You can hold this stretch or do repetitions as you feel comfortable. It’s a great way to release built-up tension.
6. Y-Trap Raises
Set a bench at a 45° angle, and with a neutral spine, raise your arms in a “Y” position. Squeeze those shoulder blades together as you lower your arms back down. This move targets your lower trapezius muscles, which are key for shoulder stability and reducing pain.
Coach Logan’s tip: Perform 3 sets of 10-20 reps for each exercise, 2-3 times a week. Stick with it, and soon you’ll see a noticeable improvement in your shoulder health. Let’s get those shoulders pain-free and strong!
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