The Easy Way To Fix Shoulder Pain For Good

Will Harlow, over-50s specialist physio, shows us how.

And the good news is, you don’t even have to get out of bed:

On the fly

This looks like an astonishingly lazy exercise, but in fact, it trains your posterior deltoid, your middle and lower trapezius, your rhomboids, and at least three rotator-cuff muscles that keep your shoulder centred in its socket.

The resultant stability, i.e. your shoulder’s ability to to essentially hold itself together and move freely, will mean (unless there is something else going on) a considerable reduction in pain. And if there is something else going on, then well, it will in most cases still help, but we cannot cover all eventualities and nor did this video.

Here’s the exercise, with all the details you need to know:

• How to set up: lie on your side on a bed with your painful side on top, rest your head on a pillow, extend your top arm slightly forwards
• How to do it: raise your arm upwards without rolling your torso backwards, then slowly lower it for about five seconds, allowing your hand to drop slightly below bed height if comfortable to lengthen and strengthen your shoulder muscles.
• How to modify: if lowering past neutral causes pain in your shoulder, stop at neutral and lift again rather than forcing the range—but do increase again when your body allows you to do so without pain.
• What you should feel: expect strong work in your posterior deltoid and your deep rotator-cuff muscles, as they stabilize and control your shoulder during the slow lowering phase.
• How to structure practice: do a short set, rest, and repeat for about three total sets, adding weight only when the movement becomes easy.

For more on all of this plus a visual demonstration, enjoy:

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Want to learn more?

You might also like:

Shoulders Range – by Elia Bartolini

Take care!