Suffering from pain in your left shoulder can make activities you normally take for granted -- such as brushing your teeth, combing your hair and reaching above your head -- much more difficult, especially if you're left-arm dominant. Performing range-of-motion and strengthening exercises that target your left shoulder joint and the surrounding soft tissues is one intervention that may help alleviate the pain. Consult with your doctor, however, before starting an exercise program.
Shoulder Range-of-Motion Exercises
The Nicholas Institute of Sports Medicine and Athletic Trauma recommends performing a series of shoulder-joint range-of-motion exercises to help ease shoulder pain. Lie face down on a bench or table with your left arm hanging off the edge to start. Swing your arm back and forth along the side of the bench, gradually increasing the range of motion. Next, bend over from a standing position, extend your left arm below your chest and repeatedly swing it to the left and right. Finally, from the same bent-over position, make small circles with your arm, first clockwise and then counterclockwise. Perform each exercise for at least 30 seconds.
Shoulder Stretches
Stretching the connective tissues and muscles surrounding your left shoulder joint may also help relieve localized pain. First, clasp your hands behind your lower back with your arms straight and lift them away from your back as far as is comfortable to stretch the structures in front of your shoulder joint. Then, pull your left arm across your chest with your right arm to stretch the middle and posterior, or back, of your left shoulder. Hold each stretch for 10 to 30 seconds, increasing the tension slightly with each breath.
Shoulder Dumbbell Exercises
Using dumbbells allows you to perform shoulder-strengthening exercises that work all the shoulder muscles in a short period of time. First, hold a dumbbell with your left hand and lie face down on a flat bench or table with your left arm hanging off the edge. Lift the weight backward until your arm is parallel to the floor or slightly beyond parallel, then return to the starting position. Next, sit in a chair, holding the dumbbell by your left hip, and repeatedly raise the weight forward and lower it back down. Finally, stand with the dumbbell by your left hip and repeatedly lift it sideways, away from your body, and let it back down. Perform the second and third of these exercises with both arms at the same time if desired.
Shoulder External/Internal Rotation
Perform the shoulder external/internal rotation exercise if you suffer from shoulder pain due to repetitive overhand striking or throwing, or from a rotator cuff injury. Fix one end of an elastic band or tube to a sturdy object at belly button height. Hold the other end with your left hand and stand sideways, so your right side is closest to the object. Cross your forearm over your stomach, then rotate your upper arm outwardly to stretch the band away from the object. Return to the starting position slowly and repeat. Complete one set, then face the opposite direction, starting with your forearm pointed forward, and inwardly rotate your upper arm to stretch the band across your abdomen. Complete at least 10 repetitions of each exercise.
References
- National Institute of Arthritis and Musculoskeletal and Skin Diseases: Shoulder Problems; May 2010
- Nicholas Institute of Sports Medicine and Athletic Trauma: Physical Therapy Corner: Shoulder Range of Motion Exercises
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- Nicholas Institute of Sports Medicine and Athletic Trauma: Upper Body Strengthening Program Exercises
- "The Baseball Drill Book"; Bob Bennett; 2004
