Stretches and Exercises to help Keep Your Shoulders and Upper Back Strong
Spending a lot of time hunched over a computer or electronic devices puts strain on your shoulder and upper back region increasing the risk for neck pain, shoulder pain and headaches. Here are some stretches and exercises to help keep your shoulders and upper back strong:
Pendulum swings: If you have shoulder pain and stiffness, this exercise will help loosen things up and make your shoulder feel a lot better. Lean forward while holding on to the back of a chair for support with one arm. Let the other arm hang loose in front of you and let it swing like a pendulum making circular or side-to-side movements. Do about 30 seconds of pendulum swings with each arm.
Wall walks: This is a great exercise to improve joint mobility after shoulder surgery. Stand facing a wall and place your fingertips on it. Slowly walk up the wall with your fingers stopping at your end range of motion in the shoulder and then slowly walk your fingers back down again. Try to increase range of motion over time, but don’t push it so that you feel pain in the shoulder.
External rotation with the resistance band: Hold the ends of a resistance band in each hand and bend your arms at a 90-degree angle. Keeping your elbow fixed at your side, slowly external rotate the shoulder to stretch the resistance band and then slowly let the band pull your hands together again. Do about 10-15 repetitions.
Shoulder rows with resistance band: Sit on the floor with your feet out in front of you. Wrap the resistance band around the soles of your feet and hold the ends of the band in each hand. Pull the band in a smooth rowing motion towards your body. Do about 10-15 repetitions.
Do these exercises 2-3 times a week for best results. If you have a shoulder condition, its best get check with your doctor or a shoulder specialist before starting any new exercise program. For all appointments, please call (541) 608-2595.
Dr. Patrick Denard has been voted one of the top 20 Shoulder Surgeons in North America and is the most widely published shoulder specialist in Oregon. Dr. Denard is committed to providing the highest level of Orthopedic care to his patients. Dr. Denard has advanced arthroscopy training and is able to perform the vast majority of shoulder procedures in a minimally invasive fashion, including all types of rotator cuff repairs and in-stability repair. These techniques allow him to repair tears that some consider “irreparable.” Providing every patient with advanced medicine and compassionate care each and every time.