This is a collection of exercises that I use with clients in order to regain pain-free mobility in their shoulders and upper back.
These exercises may look simple but they have been extremely effective for the clients in my practice in helping them to rehabilitate and strengthen the muscles around the scapulae and shoulder girdle . Many are based on the work of Rick Alderman in his book, Fixing You: Shoulder & Elbow Pain, or are adaptations of Pilates exercises that create space and mobility in the shoulder joint.
I have included a downloadable PDF called "Shoulder Pain Exercise Program" that offers a suggested schedule for doing the exercises over a 6 week time frame. Use the included exercise videos at first to help you learn the exercises. Once you know them well - after a couple weeks - then it may be easier or faster to practice the exercises by just using the Shoulder Pain Exercise Program PDF which you can download for easy viewing.
Continue to practice the "Maintain Long Term" exercises listed at the end of the schedule even after you feel better!
The shoulder is one of the most unstable joints in the body and, after experiencing issues (injury or pain), may need lifelong attention to keep it functioning smoothly. Maintenance exercise doesn't take more than 5 minutes and will keep your shoulders happy and healthy for many years.
NOTE: If you find that your shoulder pain has not decreased OR your range of motion/strength has not increased after 6 weeks of consistent practice, please see your doctor for a thorough evaluation.
