The Best Exercise to Get Rid of Shoulder Pain

Have you ever had a shoulder pain? It is can be very painful and affects a lot of activities since we use our shoulder so much. As a chiropractor I see a lot of people in pain and recently I've had a lot of patients with shoulder pain. The shoulder is a complex joint with multiple joints and having primarily muscles to maintain stability of the shoulder. The muscles that are primarily responsible for shoulder stability are the rotator cuff muscles which consist of the supraspinatus, infraspinatus, teres minor, and subscapularis.

Another important muscle of the shoulder is the deltoid muscle which is a large muscle covering the shoulder joint and has multiple functions. Many patients experience pain in there deltoid muscle in the lateral part of the shoulder in the arm. This is where the deltoid muscle attaches to the humerus bone. One reason for pain in the deltoid is due to weak rotator cuff muscles specifically the infraspinatus and teres minor. These muscles are responsible for external rotation of the shoulder. The reason weak rotator cuff muscles causes pain in the shoulder is because the deltoid has to overcompensate for the weak muscles causing excess strain on the shoulder.

Theraband Shoulder Exercise

In order to help you get rid of shoulder pain we have a simple exercise to strengthen the infraspinatus and teres minor muscles. This exercise is simple and anyone can do it of all ages. All it requires is a theraband or an elastic exercise band. With the opposite hand holding the theraband tight all that needs to be done is have the arm bent to 90 degrees with elbow snug against your torso. Starting with the exercise hand close to the belly you just need to rotate your arm outwards while keeping the elbow snug to the body. Bring the arm out only to as far as your natural range of motion without pushing it too much. Then you can bring the arm back in. Doing this exercise for 15 repetitions a couple times a day shoulder help strengthen your rotator cuff muscles. In order for more clarity in doing this exercise watch the video.

​ If you have any questions make sure to comment or send a message and I will answer it for you.