Shoulder Strengthening Exercises

Physiotherapy practice Benjamin Körtner


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.

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