A good way to prevent shoulder problems is to strengthen the muscle groups that you underuse and stretch all shoulder muscles involved in your activity, making sure your shoulder moves through its full range of motion. Eccentric exercises in which the muscles lengthen when working are often recommended as part of a well-rounded exercise program. The exercises below can be used to prevent and treat shoulder pain. But you should consult with your doctor or a physical therapist first if you’ve already had an injury.
Shoulder strengthener 1. Lie on your side with your sore shoulder up and your head supported. Holding a light weight, bend your arm at a 90-degree angle and position your forearm parallel to the floor. Keeping your elbow against your side, lift the weight toward the ceiling, then slowly lower the weight forward. Repeat 10 times.
Shoulder strengthener 2. Lie on a table or bed, with the arm of your sore shoulder hanging down. Hold a light weight, and with your hand rotated outward, swing the arm straight back. Hold for 2 seconds, then lower slowly, and repeat 10 times. Variation: Rotate your hand inward and lift the weight forward, almost parallel to the floor; hold, lower, and repeat.
Towel stretch. Grasp a towel behind your back with one arm behind you and the other arm raised over your shoulder. Pull the towel upward, but not to the point of discomfort. Hold for 10 seconds, then switch arms.
Shoulder stretch. Stretch the back of the painful shoulder by reaching with that arm under your chin and across the opposite shoulder. Gently push the arm back with the other hand. Hold for 15 seconds. Repeat 5 times.