At-Home Shoulder Workouts To Treat Pain, Posture, & Tightness
Home Shoulder Workouts


In today's busy post-lockdown world, people habitually live with a load on their shoulders, both metaphorically and figuratively. Our shoulders take up a lot of stress and burden in our day-to-day life. With the people's lifestyles around the globe changing rapidly in recent years, the necessity of exercising your shoulders to treat and avoid acute and chronic shoulder pain and posture issues or just stiffness and tightness has become more relevant than ever.

A rise in shoulder health issues

As technological advancement and worldly issues push the already low demand for human physical effort down on work-from-home chairs and lazy couches, we find ourselves at risk of health and lifestyle-related problems more than ever. Among the most common complaints borne from a sedentary lifestyle is joint pain in the shoulder and error in posture. Due to avoiding exercise and treatment, more and more people now have to consult an orthopedic doctor or a physiotherapist regularly to deal with these issues

The shoulders are among the most underappreciated areas of our bodies. Their intricate joints are rarely given the attention they deserve. Shoulder ailments, which can be caused by various disorders such as stiffness of joints, arthritis, pinched nerves, cartilage injury, diabetes, and rotator cuff tear, can limit our range of motion and disrupt daily functions. Shoulder workouts at home are a great way to deal with many common causes of shoulder pain. Certain exercises with proper technique or a doctor's recommendation can help treat pain, alleviate tightness and improve overall posture. Exercising regularly can also help relieve stress and improve your mental wellbeing. 

Common Causes of Shoulder Pain

1. Sedentary lifestyle:

Orthopedics and physiotherapists point out that people tend to dismiss frozen shoulders as typical pain, only to discover later that they can't move their shoulder an inch. The inflammation and thickening of the shoulder capsule cause frozen shoulder syndrome. Surprisingly, there are no complex procedures involved in treating frozen shoulder. Many people suffer from frozen shoulders due to a sedentary lifestyle, especially when they work from home and spend a lot of time in front of computers. Physical exercises by the recommendation of a physiotherapist are the best therapeutic option. 


2. Diabetes:

For people with diabetes, the shoulder is one of the most commonly affected areas. Frozen shoulder or adhesive capsulitis is a rheumatic disorder induced by diabetes. It is characterized by pain and severely reduced active and passive range of motion of the glenohumeral joint, particularly external rotation. This condition has a clinical diagnosis, and treatment consists of physiotherapy and at-home shoulder workouts.



3. Arthritis:

There are many forms of arthritis, but they all involve the inflammation of at least one joint, such as the shoulder. Osteoarthritis and rheumatoid arthritis are two prevalent types of shoulder arthritis without a previous injury. The smooth cartilage that covers the ends of the bones where they form a joint is affected by osteoarthritis, often known as "wear and tear." 

This cartilage allows the bones to slide easily against one another, causing your bones to rub against each other. Rheumatoid arthritis (RA) affects the synovium, or joint lining, which lubricates the joint and allows it to move freely. RA, unlike osteoarthritis, is an autoimmune disease, which means the body attacks itself. As a result, shoulder ache begins to develop.



4. Bursitis:

Bursae are small sac-like structures found throughout the human body. Their job is to prevent soft tissue from rubbing against bone, such as skin, tendons, and ligaments. Bursae are thin, and you don't even notice them when they're working properly. A bursa can become irritated or inflamed if subjected to too much friction. If this happens, the bursa can thicken, create fluid, and get infected in the worst-case situation. Bursitis develops in the shoulders as a result of repeated tension. Simple shoulder workouts at home help ease pains from bursitis. 

5. Rotator cuff tears:

A cuff-like bundle of muscles and tendons that help attach the head of your upper arm bone to your shoulder socket is involved in rotator-cuff injuries. You can also lift and rotate your arm using this group. It's natural to presume that a tear is associated with a terrible experience. While an acute rotator cuff tear can occur due to a physical accident, degenerative rotator cuff tears can occur due to wear and strain over time. Repetitive stress, a lack of blood supply, and bone spurs are all factors that can raise your risk of developing degenerative rotator cuff tears.

Shoulder Workouts to Treat Pain, Posture, and Tightness at Home 

Correctly performed shoulder exercises strengthen muscles and improve posture. Lifting objects and reaching high places in everyday life is easier with shoulder workouts. Several major stabilizers keep the shoulder joint moving optimally, allowing for improved definition around the shoulder. Additionally, they enable a full range of motion at the shoulder joint and are the primary mechanism for overhead movements. 

  1. Arm circles

Prerequisites: None

How to do: Set of light weights or a set of cans (Optional)

  1. Hold your arms out to either side to form a capital "T" with your body while standing with your feet shoulder-width apart. 
  2. Move them in forward circles for 30 to 60 seconds, then reverse the process. 
  3. Play around with the size and pace of your circles, then get a set of weights (or some soup cans!) and hold one in each hand for some added challenge.

How it works: These kinds of shoulder workouts help avoid major pains. You can help prevent a dangerous condition of rotator cuff damage called frozen shoulder by moving (rotating) your shoulder in huge circles. 

2. Pike push-ups

Prerequisites: Chair (Optional)

How to do: 

  1. Place your hands beneath your shoulders as if doing ordinary push-ups.
  2. Follow up by slowly walking your feet forward to raise your hips into the air, forming an upside-down V. (otherwise known as a "pike position")
  3. Bend your elbows until your chest is almost touching the floor, then straighten them to push yourself back up to the starting position. 
  4. Place your feet on the seat of a chair to make the maneuver even more engaging.

How it works: This shoulder exercise can help you gain strength. Use it as a warm-up for more difficult routines or as a goal to improve your shoulder strength. To keep your shoulders healthy — and avoid face-planting — make sure you maintain good form.


3. Lateral Raises 

Prerequisites: Set of weights of your weight preference. If you don't have any, use any household item you can comfortably use.

How to do: 

  1. Hold a pair of dumbbells (or any household item you can use in place of dumbbells) in each hand. 
  2. Lift your arms to shoulder height while standing straight up with a tiny forward hinge, hold for a beat, then slowly lower down. 
  3. To get the most out of the action, engage your core.

How it works: The lateral rise is designed to help you isolate and focus on your deltoid's lateral head. Allowing your traps to take over relieves shoulder stress, making the lift simpler.

4. Lateral lunge to overhead press

Prerequisites: Set of weights of your weight preference. If you don't have any, use any household item you can comfortably use.

How to do:

  1. Stand tall with your arms extended toward the sky, holding a weight in each hand.
  2. Bring your right hand to your shoulder while keeping your left arm straight up.
  3. Bend your right knee into a lateral lunge.
  4. Alternate pushes and lunges on the opposite side.

How it works: Because of the repetitive pushing and multijoint movements, this workout will strengthen your hips, shoulders, chest, and hips while also offering some aerobic training. As you drive the weight up through your foot, knees, hips, core, and shoulders, the exercise stimulates numerous muscular groups before forcefully unloading it by pushing down into a lunge position. 

5. Push-up plank with shoulder tap

Prerequisites: None 

How to do: 

  1. Bend your elbows to lower down into a typical push-up, starting in a high plank position with your arms straight and core taut. 
  2. Return to starting position by straightening your arms.
  3. Then tap each shoulder with your opposite hand one at a time (be sure to keep your hips square and avoid rocking back and forth). 
  4. Come down to your knees to modify.

How it works: This three-in-one exercise targets your core, chest, and shoulders. Better posture, reduced shoulder pain, less low back pain, and enhanced balance are all benefits of this shoulder workout.



Shoulder workouts: A modern-day necessity

Shoulder workouts must become a part of your daily exercise routine. Although the shoulder joint is one of the most fragile, it does a significant amount of labor in your everyday life. They are not only used while lifting and carrying; they are also a crucial element of the body in most sedentary positions. Strong shoulders make most arm actions easier, whether tossing a baseball, transferring food across the table, or lugging a big suitcase. 


Beyond aesthetics, simple shoulder workouts at home can offer numerous health advantages. They also help improve posture and develop the muscles surrounding the shoulder joint, resulting in increased stability and a more robust body structure.

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