Shoulder soreness is typically caused by injury or overuse of the tendon in the rotator cuff, the portion of the shoulder that facilitates circular motion. Activities such as lifting, sports or excessive shoulder movement, such as in painting, can cause shoulder soreness. Range-of-motion and flexibility exercises may be recommended by your doctor to reduce soreness and maintain the health of your shoulder muscles.
Pendulum
Pendulums are stretching exercises that help restore flexibility and range of motion in your shoulders. Begin by standing, but lean over so you are facing the floor. Dangle your sore arm straight down and begin to draw circles with that arm. Start by rotating your arm in small circles and gradually increase to big circles. Perform this range-of-motion exercise for a minute and then rest. Perform three sets of 10 repetitions and gradually increase to three sets of 20 repetitions.
Rotator Cuff Strengthening
The rotator cuff enables you to make circular motions, so it is important to perform exercises that stretch and strengthen it. For this exercise, you need rubber tubing. Begin by standing next to a closed door and place the rubber tubing on the doorknob. Bend the arm closest to the door to a 90-degree angle and use it to grab the loop of the tubing. Pull the rubber tubing across your stomach and repeat the stretch 10 times. Perform one set of 10 repetitions once daily.
Shoulder Shrug
This exercise will help strengthen your shoulder muscles and prevent further damage. It can be performed with or without dumbbells. Begin by standing with both arms at your side. Keeping your hand in line with your shoulders, take a dumbbell in each hand and begin to shrug your shoulders. Keep your elbows straight and do not move your arms or hands. Shrug your shoulders upward and backward and try to touch your ears with your shoulder. Perform eight to 10 repetitions.
Across the Chest
Begin by standing or sitting down. Take your unaffected arm and place it under the elbow of the affected arm. Bend the elbow of the affected arm and pull that arm gently across your chest until you feel a stretch in the muscles in your shoulders. Hold this position for 10 seconds and relax. Repeat the stretch three more times.
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