A kettlebell is a weight with a closed-loop handle attached to the top. When using a kettlebell to exercise a sore shoulder, it's important to keep the weight low to avoid worsening your injury. Kettlebells usually come in a non-adjustable, fixed weight form, so test out various sizes to see which one your shoulder can handle.
Shoulder Stabilizer
The shoulder stabilizer will stretch your sore shoulders and strengthen the stabilizer muscles. Use a light kettlebell, since this is a warm-up as opposed to a strength exercise. Lie on your back on the floor. Bend your right knee so that your foot is on the ground, and leave your left leg straight. Raise the kettlebell over your body with your right arm so that it's fully extended. Place your left arm on the floor behind your head. Slowly roll to your left side without moving your right arm at all. Keep the kettlebell in place until you have turned all the way onto your left side. Hold the stretch, then switch hands and repeat it on the other side.
Back Cross
The back cross is another easy warm-up that will serve to stabilize the shoulder. Stand upright and maintain your posture. Hold the kettlebell in one hand straight up over your head with your arm locked out. Slowly move the arm behind your head toward the opposite side, keeping it rigid. Hold the stretch, then switch hands and repeat.
Push Press
A push press is an alternative to the military press that may benefit a sore shoulder because the legs assist the movement. Stand upright and hold the kettlebell next to your chest. Bend your knees only a small distance, then push them back up. While your legs push, initiate the press. Drive with your shoulder until the kettlebell is extended overhead. Your legs should help you start the movement.
Renegade Rows
Renegade rows help shoulder stability and pulling strength. Place two kettlebells on the floor at about shoulder-width apart. Grab the handles and assume the push-up position, raised on your toes and arms fully extended. Lean on the left kettlebell and row the right kettlebell up to your chest. Lower it back down. Lean on the right kettlebell, and row the left kettlebell up to your chest. Lower it down, again. Concentrate on turning your torso to either side during the rows.
Lateral Front Raise Combo
Stand upright with a kettlebell in each hand, dangling at your sides. Raise the kettlebells up and out to either side until they reach shoulder level. Rotate your arms forward so that they extend out in front of you, then lower the kettlebells and repeat.
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