According to the American Academy of Family Physicians, many instances of shoulder pain can be traced either to the tendon that runs through the rotator cuff of your shoulder, or to the subacromial bursa, a fluid-filled sac at the top of your shoulder. Certain exercises can help strengthen the shoulder and relieve pain associated with these two areas, helping you get back to your normal routine without pain.
Pendulum Exercise
If your pain is severe enough that you don't have full range of motion in your shoulder, the pendulum exercise can help you restore that range of motion. The pendulum exercise uses gravity -- but no resistance -- to help stretch your shoulder muscles and tendons. To do the pendulum exercise, stand next to a table or other low surface. Rest the hand of your non-injured shoulder on the table and bend over slightly at the waist so your injured arm can hang free. Relax your arm and let it hang loose. Slowly sway your body back and forth, keeping your shoulder muscles relaxed, until your arm begins to swing back and forth. Start with a slow motion and gradually build up until your arm is moving back and forth at a 30- to 45-degree angle. Repeat this exercise two to three times multiple times through the day to help restore range of motion.
Lying Shoulder Dumbbell Extension
The lying shoulder dumbbell extension helps increase range of motion in your shoulder while at the same time strengthening the muscles and tendons. Lie on the side of your non-injured shoulder. Hold a light dumbbell in the hand of your injured shoulder. Form a 90-degree angle with your arm and rest the dumbbell on the floor. Rotate your shoulder and bring the dumbbell up in the air so it is pointing at the ceiling. Hold for three seconds, then slowly return the dumbbell to the floor. Repeat 10 to 12 times, then rest. Do three sets two to three times per day to help strengthen your shoulder.
Standing Exercise Band Pull
The standing exercise band pull uses the opposite motion as the lying shoulder dumbbell extension to work the muscles of your shoulder differently. Tie on end of a standard exercise band to the doorknob of a closed door. Stand with your injured side pointing towards the doorknob. Grab the end of the exercise band with your injured hand and form a 90-degree angle with your arm. Rotate your shoulder and pull the band across your body slowly. Return to the starting position for one repetition. Do 10 to 12 repetitions with the exercise band, then rest. Do two or three sets a few times per day.
Standing Dumbbell Raises
To do standing dumbbell raises, stand with your feet close together with a dumbbell in each hand. Turn the dumbbells in your hand so your thumbs are pointing towards the floor. Extend your arms, keeping them straight, and slowly lift your arms out to your sides, then as high above your head as you can. Hold at the top for three seconds, then slowly bring your arms back down for one repetition. Do 10 to 12 repetitions for two to three sets.
