workout

20 Min Shoulder Stretches & Strengthening for Pain Relief


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20 min

Bodyweight

Beginner

Here's a complete shoulder restoration routine. First, perform shoulder stretches to improve mobility and flexibility followed by shoulder strengthening exercises. Grab either a couple of water bottles, light dumbbells, or a band for resistance and let's begin.

Shoulder Stretches
Upright External x 10 motions and 15 sec hold
Bent over T-Rotations x thumbs up 10 / 15 sec / pinkies up 10
Wall Angels x 10 motions and 15 sec hold
Internal Rotation Hand behind back / on hip x 10 motions and 15 sec hold
Lying Pullovers with peanut / no peanut x 10 motions and 15 sec hold
Wall Straight Arm Chest Stretch x 15 sec hold
Posterior Shoulder Stretch x 15 sec hold

Strength Exercises
DB External Rotation from side / with band x 12
DB Internal Rotation from side / with band x 12
DB Upright External Rotation / with band x 12
DB Side Raise / with band x 12
DB Front Raise / with band x 12
DB Reverse Fly / Band Pull Apart x 12

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