5 Exercises to Assist with Bad Shoulders

Date: Jun 30, 2017    By: Genesis Fitness

Shoulder pain can prevent you from undertaking a range of day to day activities, as well as cause chaos to your usual workout routine.

Check out our top five exercises to assist with bad shoulders.

1. Chest expansion

By stretching chest muscles you avoid pulling your shoulders inward, which results in poor posture and shoulder pain.

How to:

Stand tall and bring both arms behind you, gripping one hand inside the other.

Lift your chest as you slightly raise your arms.

Remember to keep your shoulders relaxed and down, and avoid arching your lower back.

2. Arm across chest stretch

Designed to increase flexibility, this stretch improves the motion of your shoulder joints and improves blood circulation.

How to:

Stand straight with feet pointing forward

Bring your left arm across your chest. With your right hand, grip the back of the left upper arm, just above the elbow.

Pull the left arm across the body with the right arm.

Hold stretch for 30 seconds, release and repeat on opposite side.

3. Neck release

Connecting the neck’s cervical spine with the shoulder, the levator scapulae muscle can be the cause of shoulder pain if not properly stretched.

How to:

Standing straight, tilt your chin towards the ceiling, hold the stretch, then relax and lower your chin.

Keeping your shoulders square, tilt your right ear towards your right shoulder while looking straight ahead. Repeat on the left hand side.

4. One arm doorway stretch

This exercise will improve flexibility and mobility in the chest and shoulder areas, and increase the range of motion for these muscle groups.

How to:

Stand in the centre of a doorway and place your left forearm against the door frame. Your elbow should be at a 90 degree angle and your feet will be in a staggered stance.

Using the doorframe as resistance, rotate your torso to the right until you feel a stretch in your chest and shoulder. Hold this stretch, return to starting position and repeat on the opposite side.

5. Shoulder stretch

You should be able to feel this stretch immediately in your shoulder blades. The more you squeeze, the deeper the stretch will be.

How to:

Stand tall and raise your shoulders.

Hold for 5 seconds, squeezing your shoulder blades back and together.

Hold for a further 5 seconds before pulling your shoulder blades downward and hold for 5 seconds.


This article was proudly provided by the Australian Institute of Personal Trainers, who support Genesis Fitness and help our members achieve their fitness goals. If you are interested in starting a career in Personal Training, click here for more information.

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