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4 Simple Exercises to Relieve Clicking Shoulder Pain

4 Simple Exercises to Relieve Clicking Shoulder Pain

From Stretches to Strengthening: A Comprehensive Guide to Fixing Clicking Shoulder

If you’re dealing with a clicking shoulder, you’re not alone.

This common problem can be caused by a variety of factors, including muscle imbalances, joint stiffness, and even poor posture. 

While clicking shoulders may not always be a cause for concern, they can be a sign of an underlying issue that needs to be addressed.

The first step in fixing a clicking shoulder is to identify the cause. There are several common causes of clicking shoulders, including:

If you have muscles that are stronger on one side of your body than the other, it can cause your shoulder to click when you move it.

This is because the stronger muscles are pulling more on the joint, causing it to move in an uneven way.

If you have stiffness in your shoulder joint, it may click when you move it.

This can be caused by inflammation, arthritis, or even scar tissue.

Poor posture can cause your shoulders to round forward, leading to muscle imbalances and joint stiffness.

This can cause your shoulder to click when you move it.

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If you’re experiencing clicking in your shoulder, it’s important to address the underlying cause in order to find lasting relief.

Also, if your clicking shoulder is accompanied by pain or doesn’t improve with self-care measures, it’s important to seek professional help. A physical therapist or chiropractor can help to identify the underlying cause and provide tailored treatment.

How to Fix Clicking Shoulder?

Stretch Regularly

Stretching can help to improve flexibility and reduce muscle imbalances.

Try incorporating stretches for your shoulders, upper back, and chest into your daily routine.

Strengthen Your Shoulder Muscles

Strong shoulder muscles can help to support your joint and prevent clicking.

Try incorporating exercises like shoulder presses and lateral raises into your strength training routine.

4 Simple Exercises to Relieve Clicking Shoulder Pain

Improve Your Posture

Good posture can help to reduce muscle imbalances and joint stiffness.

Make an effort to sit and stand up straight, and consider incorporating posture-strengthening exercises into your routine.

Try Heat or Ice

Applying heat or ice to your shoulder can help to reduce inflammation and stiffness.

Experiment with both to see which provides the most relief.

4 Simple Exercises to Relieve Clicking Shoulder Pain

1. Lateral Ball Circles

Lateral ball circles are a simple yet effective exercise for strengthening and stabilizing the shoulder joint, we recommend you do 2 sets, 12 circles each. 

To perform this exercise, you’ll need a small ball, such as a tennis ball or hand therapy ball. 

  1. Stand with your feet shoulder-width apart and hold the ball with both hands at chest level. 
  2. Lift the ball out to the side, keeping your arms straight and your shoulders level. 
  3. Slowly circle the ball around your head, completing two sets of 12 repetitions in each direction.

This exercise helps to strengthen the muscles around the shoulder joint, improving stability and range of motion. 

Be sure to use proper form to avoid injury and stop if you feel any pain or discomfort.

2. Banded Uppercut Pulses

Banded uppercut pulses are a dynamic exercise that targets the muscles in the shoulder, upper back, and arms.

  1. Stand with your feet shoulder-width apart and grip the handles of a resistance band with your palms facing down.
  2. Keep your elbows close to your body and pulse your arms up and down, completing two sets of 12-15 repetitions.

This exercise helps to strengthen the muscles in the shoulder and upper back, improving posture and stability.

It also works the triceps and biceps, toning and shaping the arms.

Be sure to use proper form to avoid injury and stop if you feel any pain or discomfort.

3. Ball Circles at Wall

Ball circles at the wall is a simple exercise for strengthening and stabilizing the shoulder joint.

Stand with a small ball pressed against a wall at chest level and lift it out to the side, keeping your arms straight and shoulders level.

Slowly circle the ball around your head, completing two sets of 12 repetitions in each direction.

This exercise helps to strengthen the muscles around the shoulder joint and improve range of motion.

Be sure to use proper form to avoid injury and stop if you feel any pain or discomfort.

4. External Rotation RollUp

External rotation roll-ups are a dynamic exercise that targets the muscles in the shoulder and upper back.

  1. Stand with a small ball pressed against your chest and lift it out to the side, keeping your arms straight and shoulders level.
  2. Slowly roll the ball up and over your head, reversing the movement to return to the starting position.

Complete two sets of 12 repetitions in each direction.

This exercise helps to strengthen the muscles in the shoulder and upper back, improving posture and stability.

It also works the triceps and biceps, toning and shaping the arms.

Be sure to use proper form to avoid injury and stop if you feel any pain or discomfort.

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