Men in certain professions or who participate in physical sports are more prone to shoulder pain due to tendon strain. Sports and professions that involve lifting and pulling can lead to soreness in the rotator cuff or the subacromial bursa. Although you should avoid activities that involve heavy lifting, you can do exercises to help improve pain symptoms and shoulder mobility.
Shoulder Stretch
The American College of Sports Medicine recommends the shoulder stretch to improve function and maintain stability in the shoulders. To begin, stand up straight with your arms at your sides. Push the chest out and away from your body. Simultaneously, pull the shoulder blades and elbows in a downward direction, toward the back pockets. Hold the stretch for a minimum of five seconds before releasing. Repeat over the course of the day.
Pendulum Exercise
To decrease the chance of losing mobility due to your shoulder pain, you need to perform range-of-motion exercises. To begin, lie in the prone position on a bench or a bed. Relax your shoulder and allow your arm to hang over the side of the bench. In a slow and controlled manner, swing your arm back and forth, using your shoulder muscles. During the first few sessions, the maximum angle of your arm should be 15 degrees. As you progress, aim for a 30 to 45 degree angle. Spend several minutes performing this exercise for each shoulder.
Resistance Band Pulls
This move is used to build strength in the rotator cuff and requires a resistance band. Tie the tubing of a resistance band to a door knob. Stand next to the door and use the closest hand to grab the grip of the resistance band. Bend your elbow and pull the band across your core. Return to the starting position and aim for a total of 10 reps for each side.
Considerations
When you suffer from shoulder pain, you may have to make some modifications to your exercise routine. For instance, you can perform certain weighted exercises, but you need to change your form to avoid further injury. During a shoulder press, the barbell should be slightly in front of the shoulders and above the ears. For pull-downs, use an underhand grip to move the bar in front of your head.
