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5 Stretches and Exercises for Shoulder Pain

Dumbbell Poliquin Raise

Dumbbell Poliquin raise

When it comes to building strength through the shoulder, Madia also suggests avoiding overhead exercises (like the ever-popular dumbbell shoulder press). Instead, he says, opt for the dumbbell Poliquin raise.

“This is an excellent strengthening exercise because it doesn’t require too much weight and it brings your shoulders through multiple movements, increasing the amount of time under tension and allowing the strengthening of the shoulder’s tissues to occur more efficiently,” he says.

Because this requires multiple movements, start with lightweight dumbbells, especially if you’re currently experiencing pain. You can always increase the weight on your second set if you choose weights that are too light the first time around.

How to do it

Stand with your feet hip-distance apart, a dumbbell in each hand with your arms fully extended at your sides and your palms facing your hips. Keeping your upper arms “fixed” to your sides, curl the dumbbells upward, flexing your elbows to 90-degrees.

From here, keep the angle of your elbows fixed in place, but laterally raise your upper arms until your upper arms form a “T” with your torso.

When your upper arms are aligned with your shoulders, straighten your elbows, extending your arms fully toward the sides of the room, coming to a full “T.”

From here, slowly lower the dumbbells to your sides (keeping your arms fully extended), returning to the starting position. Perform two sets of 10 repetitions.

(Related: 11 Signs Your Upper Back Pain Is Serious Trouble)

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