Are you battling with shoulder pain and want it to go away? Are you sick of wasting your time and money at physio? You are not the only one dealing with achy and sore shoulders.
Unfortunately, our day to day activities and work damage our shoulders and to reverse years of punishment we have to be very patient and diligent BUT we have come up with a plan!
This rehab may only take a couple of weeks or at worst a month if you are consistent with it. Please attend regularly scheduled workouts and during any exercises that cause pain run through this routine:
Here is your plan that includes stretching and strengthening. To have shoulders that are healthy we need to first get them moving properly with stretching and then strengthen them with proper movement and resistance.
Perform a circuit with these three exercises. Complete 3 sets of each exercise.
Hold each stretch for 30-60 seconds. Be patient and persistent with stretching. Typically pain comes from tight and stiff muscles.
Focus is on Lats and Triceps. Hold for 60 seconds.
Focus is on Chest and Biceps. Hold for 60 seconds.
Focus is on Chest and Biceps. Hold for 30 seconds/arm.
Focus is on Triceps and Lats. Hold for 30 seconds/arm.
On all strengthening exercises focus on relaxing your traps and engaging your mid back. Complete the exercises in a circuit fashion. Complete 10 reps of each exercise. Start at a light weight and low resistance. Each day you complete the exercises increase the resistance slightly.