Summary

A pulled shoulder muscle can be painful but with the right exercises and proper care, recovery is easier. Here are some of the best shoulder exercises that can help in quicker recovery and healing:

Pendulum swings to improve mobility by easing the shoulder
Shoulder rolls to relieve tension and increase flexibility
Wall walk to progressively improve shoulder mobility
Seated shoulder shrugs for upper trapezius strengthening and relieving stiffness
Cross-body shoulder stretches to provide flexibility while soothing tightness
Standing rows of light resistance provide strength for the upper back and support the shoulder joint

Pulled shoulder muscles can be irritating, especially when you are limited in your day-to-day activities or workouts. I have been there, and I know how important it is to recover properly in order to avoid further damage.

The good thing is that with the right exercises and care, healing faster and regaining strength in the shoulder is possible. This blog will feature more of the shoulder exercises that can be used for healing from a pulled muscle, along with tips to speed healing and prevent a future injury.

Shoulder exercises to heal pulled muscle

With these exercises, you'll be able to return to your routine, whether you are an athlete or an individual with an unfortunate strain.

10 Best Shoulder Exercises for Recovery

These 10 highly effective exercises are the best choice to quickly heal and recover a pulled shoulder muscle. Do these exercises slowly and if any sharp pain arises, stop.

1. Pendulum Swings

Pendulum swings is one of the best shoulder exercises

Stand next to a sturdy surface like a table or chair for support.
Lean forward a little and let the injured arm hang free.
Swing the arm gently in very small circles (clockwise and counterclockwise) for 1 to 2 minutes a day.
This is the exercise aimed at recovery to improve mobility.

2. Shoulder Rolls

best exercise for the pulled muscle shoulder is shoulder rolls

Sit or stand with your back straight.
Roll your shoulders forward in a circular motion for 10 reps.
Reverse the direction and repeat this exercise.
It will relieve tension and increase flexibility.

3. Wall Walks

Do the wall walk exercise to heal the pulled shoulder muscle

Stand facing a wall, fingers slightly touching it.
Gradually walk your fingers up the wall as far as is comfortable for you, resting for a while, and then walk them back down.
Repeat 10 times.
This opens up the shoulder with time.

4. Seated Shoulder Shrugs

Add seated shoulder shrug to your routine if you have a pulled shoulder muscle

When sitting in a chair, keep your arms relaxed at your sides.
Lift your shoulders toward your ears and then lower them back down.
Do this for a total of 10-15 times.
This improves strength in the upper trapezius and reduces tension.

5. Cross-Body Shoulder Stretch

Cross body shoulder stretch to increase the mobility of pulled shoulder muscle

Bring the injured arm across the chest; use the other arm to keep it in place
Hold the stretch for 15-30 seconds.
Do each three times.
This increases flexibility and alleviates tightness.

6. Resistance Band External Rotations

Resistance band is the best choice when it comes to heal the pulled muscle

Using both hands, take a resistance band.
With your elbows bent at 90 degrees, slowly pull the band apart.
Return to the start position and repeat for 10 counts.
Strengthens the rotator cuff and is very important for shoulder stability.

7. Shoulder Blade Squeeze

Pulled shoulder muscle can be healed by improving the posture

Squeeze the shoulder blades together, achieving a maximum posture.
Holding for 5 seconds followed by a release.
Repeat 10 times.
Strain the upper back muscle to improve posture.

8. Isometric Shoulder Press

Isometric shoulder press can increase the mobility of a pulled muscle

Stand next to the wall with your injured arm bent at a 90-degree angle.
Press the back of your hand into the wall and hold for 5 seconds.
Do 10 times.
Provides stability to the shoulder without any movement.

9. Standing Rows ( Light Resistance)

standing rows to make your pulled shoulder muscle recover faster

Attach a resistance band to a door.
Pull the band in toward your chest while squeezing your shoulder blades.
To provide resistance to these muscles, repeat 10 times.
Strengthens your upper back and provide the added support for the shoulder joint.

10. Arm Circles

arm circles to increase the movement of the pulled shoulder

Extend your arms and do small circles.
Gradually increase the size of the circles for about 30 seconds.
Excellent for improving mobility and warming the shoulder muscles.

Other Methods to Heal A Pulled Shoulder Muscle

The process of healing from a pulled muscle is incomplete without rest, special care, and some therapies.

In the initial stages, the injured should be completely at rest and do not, in any case, use it excessively. But immobility is also not recommended, as gentle movements will help with flexibility and avoid stiffness in the affected area.

Always treat the injured area with ice packs for about 15 to 20 minutes, with an interval of a few hours in between, in order to contain any swelling and relieve pain during the first 48 hours.

Compression using a suitable elastic bandage is recommended in order to wrap any inflamed area; however, care should be taken, as it might restrict blood circulation if too tightly fitted.

Raise the injured shoulder above heart level, especially while the patient is sleeping, to reduce the amount of swelling. Massage therapy can promote the blood flow and relaxes tense muscles around the area of injury.

Anti-inflammatory drugs or muscle relaxants can be prescribed for pain relief and to lessen swelling. The other heat application methods also involve using a heating pad, but do it after the initial inflammation subsides, in order to loosen muscles and improve blood flow in the area.

All these activities, alongside some gentle stretching and strengthening exercises, comprise a complete approach towards achieving recovery.

How to Avoid Pulling A Shoulder Muscle

Shoulder injury prevention starts with proper preparation and mindful movement.

Always warm up before engaging in any physical activity. It increases blood flow to your muscles and warms them up for exertion.
Maintain good posture while working out and during daily activities, hence preventing unnecessary strain on your shoulders.
Use proper technique while lifting weights or heavy objects, engage your core and avoid jerking motions.
Gradually introduce new activity levels, instead of suddenly overloading your muscles.
Incorporating regular stretching and strengthening exercises to provide enhanced stability and flexibility to the shoulders, making them less prone to injury.
Having supportive active wear, such as relaxed fit t-shirts, stringer or tanks, allows easy mobility while offering comfort during workouts.

Take these precautions, and you will have significantly reduced the risk of pulling a shoulder muscle as you keep active and healthy.

When You Should Visit A Doctor

Most pulled shoulder muscles can manage healing with ample rest and care. You must see a doctor if pain continues or worsens after several days of self-care. You have numbness or tingling sensations in your arm or hand.

There is visible swelling or deformity around the shoulder joint. You cannot move your arm and there is very much pain. These are the signs that indicate that you should make an appointment with the doctor.

Conclusion

Healing a pulled muscle in your shoulder can take time, patience, and the right approach. By adding the best shoulder exercises to your rehabilitation plan, along with rest and care, you can enhance and speed the rate of recovery and avoid future injuries. Listen to your body—do not push through the pain.

FAQs

How do you heal a pulled shoulder fast?

Quick recovery from a pulled shoulder requires rest, application of ice, and gentle exercises like pendulum swings and squeezing shoulder blades. Avoid overexerting the shoulder and consider the use of compression and elevation of the arm for reducing swelling. Additionally, good nutrition and proper hydration support quicker healing.

Should you exercise a pulled shoulder muscle?

Yes, but only with very gentle exercises that cause no pain. Gentle passive range-of-motion exercises, strengthening exercises, such as wall walks or resistance-band rotations, can help with recovery if done cautiously. Of course, if any discomfort is felt while performing the exercises, they are to be stopped.

How long does a pulled muscle in the shoulder take to heal?

A mild strain may need a little more than 1-2 weeks to heal; moderate to severe strains may need about 4 to 6 weeks or longer. Rest, care, and gradual exercises play an important role in accelerating recovery.

How do you rehab a strained shoulder?

Rehabilitation of a sore shoulder involves starting with gentle stretches and strengthening exercises like pendulum swings or scapular retractions, increasing the intensity gradually as the shoulder heals, while for severe strains, it is best to see a physiotherapist for a more personalized rehab plan.

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