Shoulder Pain When Lifting You Arm
Dealing with pain in your shoulder when lifting your arm up overhead, is an incredibly common and debilitating experience. If you’ve tried everything, but can’t seem to get that shoulder pain to fully go away, I want you to know you are in the right place. This article will detail the #1 cause of most shoulder impingements, bursitis, tendonitis, and what you can do to personally to fix your shoulder and get rid of the pain forever. The steps are incredibly easy to follow, and if you follow every single one exactly as detailed your shoulders will move better than ever.
The #1 Cause of Shoulder Impingement, Bursitis, and Tendonitis
One of the leading causes of shoulder pain is due to the shoulders rounding forward, putting a large amount of stress on different tissues in the shoulder that aren’t designed to withstand the stress from bad posture. Add on trying to reach overhead, you could cause so much damage over time that tendons in your shoulder could even tear. To fix these issues, we need to put your shoulder back into the proper position.
Exercises to Fix Shoulder Impingement, Bursitis, and Tendonitis
Thoracic Extension Stretch
One of the best places to start when getting rid of shoulder pain is a thoracic extension stretch. For this movement, place your elbows on a bench or box at about knee height. Next, you will push your butt backwards, and allow your head to push down into the hole your arms created. Hold for thirty seconds, before trying the next movement.
Shoulder Press Down
After that movement, you can try a shoulder press down. This exercise involves you placing your hand onto a bench or counter. After that, you will lean your chest forward and “push” down into the bench with your arm for thirty seconds. Doing this will put some light pressure up into your shoulder joint, helping to gently put it back into the proper position we like.
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Lower Trap Raises
We can’t step at those first few, because the lower trap raises will target a small muscle that helps you to lift your arm up overhead. For this movement, grab two light weights (link below for the ones we recommend), and lay down on a bench set at a 45 degree angle. Next, you will bring the weights up towards the side of your body as high as you can, also at a 45 degree angle for 3 sets of 10 repetitions. Make sure not to “shrug” your shoulders when doing this.
Band Pull Aparts
And although that exercise is helpful, this next one might be even more. For band pull aparts, grab a light resistance band at shoulder width distance (link below), and practice pulling the band apart as far as you can, so it touches your chest for 3 sets of 20 repetitions. When doing this you are thinking about “pinching” your shoulder blades at the back. Once you’re finished with that, you can move into our final and potentially most important movement.
Dumbbell Pullover
The dumbbell pullover is a great way to open up your upper back, to put your shoulder in the proper alignment once again. For this exercise, grab a light dumbbell, and place your shoulder blades on the side of a bench so your butt can sag toward the ground. Next, gently allow the weight to pull your arms back behind you, opening up your chest and back. Do this for 3 sets of 10 repetitions, and you will be good to go!
When You’re Done
Follow these shoulder exercises daily to get rid of your impingement, bursitis, and tendonitis for good! In addition to that, you can check out our low impact strength program we have designed for all beginners in the gym to follow. If you don’t want to do that, you can also check out this other article I wrote, helping you to massage your neck, shoulder, and upper back with just a ball!
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