Start-exercises shoulder
New onset shoulder pain usually resolves within a week or two without treatment. General physical activity such as walking where you allow your arm to move freely often helps. Simple, daily exercises like the ones you see here can help the shoulder work better and become less painful. These exercises are also good when the shoulder pain has lasted a few months. Exercises are the most important treatment for most shoulder problems and can be done even if you have a little pain in your shoulder.
When the start-exercises go well, but you still have problems, you can do the next level exercises you will find at the bottom of the page.
Shoulder start program
The program takes approx. 5 minutes. You can do the exercises 2-3 times a day. Do the exercises 8 times each, preferably spend 4-5 seconds on each repetition and do the pendulum exercise for 1 minute. Finally, stretch the chest, 1 time on each side, hold for 15 seconds.
Exercise 1, Shoulder Rolls
How: Draw large circles with your shoulders. Roll the shoulders forwards, upwards, backwards, downwards and then back to the starting position in a fluid motion. Proceed directly with a new repetition without stopping.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 2, Standing Arm Pendulums
How: Lean forward, supported with one hand on the back of a chair or on a table. Let the other arm hang down relaxed. Move your arm back and forth.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 3, Seated stretch - forward lean
How: Sit at a table with about 30cm space between your body and the edge of the table. Place a hand above the other and guide them forward across the table as far as you are able to. Let your head rest on the table and hold the position a couple of seconds.
How many repetitions: 4. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 4, Standing shoulder flexion
How: Stand with your feet shoulder width apart. Breathe in and bring your straight arms in front of you and over your head in a smooth movement. Bring your arms back down as you breathe out.
How many repetitions: 8. Do 4-5 seconds on each repetition.
How many times: 1.
How often: 2-3 times a day.
Exercise 5, Chest Stretching
How: Stand with your side to a door frame, wall bars or similar. Stretch your arm and place your forearm against the door frame at head height. Slowly turn your body away from the door frame until you feel your chest muscles stretching..
Durations: 15 seconds on each arm.
How many times: 1.
How often: 2-3 times a day.