Shoulder Strengthening Exercises

Physiotherapy practice Benjamin Körtner

31.03.2022

Benjamin Körtner

Do you do a lot of sport? Or do you put a lot of strain on your body, for example at work? Then you are certainly familiar with shoulder pain. Shoulder pain can affect anyone: athletes, office workers or even construction workers. The pain is often triggered by bad posture, one-sided movement patterns and stress. But there are simple exercises that can help you relieve your shoulder pain. I would like to introduce you to a few of these exercises in this blog post.

Simple exercises against shoulder pain

Arms circle

This exercise is designed to strengthen the anterior and posterior shoulder muscles.

Stretch your arms out to the side
Then synchronously move your arms forward in small circles
Extend the radius of the movements and form larger and larger circles
Then reduce the circles again and do the same exercise with backward movements

Stretching Exercise 1

For this exercise, bend your body slightly forward and lock your hands behind your back
Now pull your hands further back
Hold this position for a few seconds

Stretching exercise 2

For this exercise get into the quadruped position
Push your buttocks backwards until you feel a slight pulling in your shoulders and arms
Keep your arms stretched out
Hold this position for a few seconds

Apple picking

With this exercise you can loosen up your shoulders and release tension.

Stand for the exercise and look at the ceiling
Pull the arms upwards alternately and grasp them for imaginary apples
Repeat this exercise up to 20 times

I hope these exercises can help you relieve or prevent your shoulder pain. If you have any questions about the exercises or if you would like to learn more exercises for pain relief and prevention, please feel free to make an appointment at our physiotherapy practice. Actively do something against your pain. I will be happy to help you.

Your Benjamin Körtner

Do you have questions about this blog post or want to know more about us and our treatments?

Then feel free to call Physiotherapy Practice Benjamin Körtner in Berlin Wilmersdorf or make an appointment directly.