The Exercise You Should Do Every Day to Get Rid Of Shoulder Pain

Shoulder expert Morey Kolber, Ph.D., C.S.C.S., discovered two big differences between lifters with shoulder pain and those without: The pain-free lifters were more likely to do external-rotation strengthening exercises (see the exercise you should do every day, below). These moves target your external rotators, small muscles at the back of your shoulders that help stabilize your shoulder joint, balancing your deltoids and reducing your risk of impingement.

For a full article on how to get rid of shoulder pain and avoid it for good, read How to End Shoulder Pain From Lifting.

BEN GOLDSTEIN

1. No Money
Stand with your back against a door frame or the corner of a squat rack. Pull your shoulder blades down and in, as if you’re squeezing the frame. Tuck your upper arms in to your sides, elbows 90 degrees, palms up. Rotate your arms to bring your hands closer together; then move them apart. That’s 1 rep. Do 15.

BEN GOLDSTEIN

2. Kettlebell Bottom-Up Screwdriver
Grab a kettlebell and lie on your back. Hold it by the handle in one hand and push the base toward the ceiling with your arm straight. Twist your hand and arm to the left and right and then back to the left as you balance the kettlebell. That’s 1 rep. Do 10.

COMBO B

BEN GOLDSTEIN

1. Batwing Row
Grab a pair of dumbbells and lie facedown on an incline bench elevated about 30 degrees. Lift your chest off the bench an inch or two. Pull the weights up to your sides, squeeze your shoulder blades together, and hold for 5 to 10 seconds. Lower the weights. That’s 1 rep. Do 5.

BEN GOLDSTEIN

2. Band Pull-Apart
Grab an elastic band using an overhand, shoulder-width grip. Stand holding it taut, straight out in front of your chest. Start the movement by pulling your shoulder blades together and stretching the band until it touches your chest. Return to the starting position. That’s 1 rep. Do 15.