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Have you ever gotten sharp, interrupting pains in your shoulder in the middle of your day?
Hey, guys – Toby here and today I here to talk about an all-too-common problem I hear about with my older guy clients and, hell, I dealt with myself when it comes to nagging and painful joints.
I’m here today to talk about dealing with shoulder pain – from working out, work, stress, or just in general – and how I dealt with the pain to get my shoulder back in working order.
Now, just as a disclaimer, I am not your doctor, so I always advise consulting with your attending physician before making any changes to your physical activity or diet. I know everyone’s situation is different, so keep in mind these are just tips and tricks I started using to help relieve my shoulder pain.
With that being said, let me show you a few exercises and tips I used to restore my shoulders:
Exercise #1 – Shoulder ABC’s With A Tennis Ball
Grab a tennis ball in one arm and go up to a wall. You’ll want to begin this exercise by setting your shoulder – that’s when you retract the shoulder blade as though trying to put your shoulder blade into your opposite back pocket. Begin by moving the ball to spell each letter of the alphabet without lifting your hand up after each letter.
Exercise #2 – Rotator Cuff March Progressions With A Light Dumbbell/Kettlebell
Start with one arm with your elbow and shoulder flexed in a 90-degree angle with the weight resting in your palm and parallel to the floor. Begin marching forward, bringing your knees up high to be parallel to the floor, keeping your arm with the weight in a locked position and your core tight while moving. For an advanced version of this exercise, extend your arm with the weight completely up and perpendicular to the ground – extending the other arm out and straight to your side to balance.
Exercise #3 – Rotator Cuff Step-Ups With A Light Dumbbell/Kettlebell
Just like the last exercise, we’re gonna start with one arm with your elbow and shoulder flexed in a 90-degree angle with the weight resting in your palm and parallel to the floor, remembering to extend the other arm out and straight to your side to balance as you march forward. Now, instead of marching forward, you’ll be stepping up onto a bench or stairs as a step-up, then returning to your original starting position – so, these are great if you don’t want to use a ton of space to fix your shoulders.
Now, outside of exercises, I used this handy stuff I picked up at my local pharmacy – some pre-cut kinesiology tape for the shoulder.
You see, this tape works by helping to drop the shoulders down to create more joint space, thus relieving stress and pain in the shoulder you may be experiencing.
Finally, if you just recently injured your shoulder, or got done doing these exercises, what I want you to do is ice your shoulder. The National Institute of Arthritis and Musculoskeletal and Skin Diseases suggests putting an ice pack on your injured shoulder for 20 minutes, at a time.
There you have it, guys – my 3 favorite shoulder exercises to help prevent pain and strengthen your shoulders along with 2 simple ways to rest and recover the shoulders.
Remember – it’s important to do these types of exercises for preventative care – not just when the pain strikes in your shoulders. So, make sure to incorporate these exercises and tips in at home or at the office 1-2 times a week to keep shoulder pain at bay.
Now, if you’re a man over 40 that’s over 40 that’s been experiencing more of these kinds of aches and pains…
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And, as always, thanks for tuning into SixPackAbs.com 40+.
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I’ll see you next time.
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