Wooden chairs can be used during seated or standing shoulder exercises. Seated exercises require the chair to be strong and stable enough to hold your body weight. Standing exercises require a sturdy, high-backed chair that provides support during exercises. Check with your doctor first since not all exercises may be suitable for your individual situation.
Arm Raise
Help your shoulder pain by doing an arm raise in a wooden chair. Sit upright in a wooden chair, according to the National Institute on Aging. Firmly plant both feet on the floor, shoulder-width apart. Place a 2 lb. weight in each hand. Slowly lift each arm toward the ceiling, your wrists facing away from you. Slowly breathe out while lifting your arms. Keep your elbows slightly bent. Hold this position for six seconds. Slowly return your arms to the original position as you breathe in. Repeat this exercise 10 times.
Body Lift
Strengthen your shoulders to reduce pain by doing a body lift. Find a wooden chair with arms. Sit upright in the chair with your feet firmly planted on the floor, shoulder-width apart, according to the National Institute on Aging. Lean slightly forward. Place each hand onto an armrest and securely grasp. Slowly breathe in. Slowly breathe out as you gently and slowly push against the armrests while lifting your body from the chair. Lift yourself as high as possible. Hold this position for five seconds. Slowly lower your body back into the chair. Relax for 10 seconds. Repeat this exercise five times. Keep your shoulders and back straight throughout this exercise.
Shoulder Swings
Shoulder swings can help decrease shoulder pain while improving range of motion. Use a wooden chair for support purposes, according to the physical therapy firm at Nicholas Institute of Sports Medicine and Athletic Trauma. Place a high-backed wooden chair on the opposite side of your painful shoulder, with the chair's back closest to your body. Place your non-affected side hand onto the top of the chair's back for support purposes. Keep your feet firmly planted on the floor while gently leaning your upper body forward until your torso forms a 90-degree angle with the floor. Slightly bend your knees. Relax your painful shoulder, arm, hand and shoulder blade to begin this flexibility exercise. Gently start swinging your shoulder back and forth for 15 seconds. If strong enough, start swinging your shoulder in a circular motion. Reach for a goal of doing the swinging motion three minutes.
Considerations
Not all exercises may be appropriate for your level of injury or current health state. Some exercises may cause more harm than good. Consider staying hydrated during your exercises to keep your joints and body properly lubricated. If you are new to exercising, consider having someone with you to provide support and safety. Start all exercises at low repetitions with minimal intensity. When you become stronger and more flexible, consider adding repetitions, intensity and weights. Consult your doctor if muscle soreness and mild fatigue lasts for longer than three to four days after exercising, according to the National Institute on Aging.
