Exercising With Shoulder Pain: Your Guide to Gym Equipment

1. 🎯 Quick Start Guide
2. 🔧 Equipment Recommendations
1. ✅ RECOMMENDED EQUIPMENT
2. 🔄 NEUTRAL EQUIPMENT
3. 🚫 AVOID
3. 📋 The SLR Framework
4. ⚕️ When to Get Help
5. ⚠️ Safety Tips
Exercising With Shoulder Pain: Your Guide to Gym Equipment

Exercising With Shoulder Pain: Your Guide to Gym Equipment

  • Mihai Balan

  • 2 minute read

Living with shoulder pain?

Exercise can help improve mobility and reduce pain when done correctly.

Research shows that targeted exercise therapy is both safe and effective for shoulder pain management, but proper form is crucial.

🎯 Quick Start Guide

  • Start with gentle movements

  • Exercise 2-3 times per week

  • Begin with 2-3 repetitions

  • Keep pain between 0-5 on a 10-point scale

  • Focus on form over weight

🔧 Equipment Recommendations

✅ RECOMMENDED EQUIPMENT

➡️ Cardiovascular Machines

Recumbent Bike

  • Perfect for: Low-impact cardio

  • Time: 10-15 minutes

  • Form: Keep shoulders relaxed

  • Start with: 5-10 minutes

  • Use neutral grip position

Elliptical

  • Perfect for: Full-body movement

  • Time: 10-15 minutes

  • Form: Shoulders down and back

  • Start with: 5 minutes

  • Avoid gripping too tightly

➡️ Resistance Machines

Lat Pulldown

  • Perfect for: Shoulder stability

  • Start with: 2-3 reps

  • Progress to: 2 sets of 15

  • Form: Avoid shoulder shrugging

  • Use light weights initially

Seated Row

  • Perfect for: Posture improvement

  • Start with: 2-3 reps

  • Form: Keep shoulders down

  • Squeeze shoulder blades

  • Control the movement

🔄 NEUTRAL EQUIPMENT

Rowing Machine

  • Use proper form

  • Keep shoulders relaxed

  • Avoid shrugging

  • Start: 5 minutes

  • Focus on technique

Lower Body Machines

  • Safe while shoulder heals:

    • Leg Press

    • Leg Extension

    • Leg Curl

    • Abductor/Adductor Machines

🚫 AVOID

High-Risk Equipment:

  • Overhead Press

  • Treadmill (handrail grip)

  • Any movement causing pain

📋 The SLR Framework

If pain exceeds 5/10, adjust in this order:

S - Speed

  • Slow down movements

  • Use controlled motion

  • Take 2-3 seconds per rep

L - Load

  • Reduce weight immediately

  • Focus on form

  • Start with minimal weight

R - Range

  • Decrease range of motion

  • Stay within pain-free range

  • Avoid end-range movements

⚕️ When to Get Help

Contact your GP if:

  • Pain persists more than 6 weeks

  • Pain disturbs sleep

  • Unable to lift arm

  • Clicking or catching

  • Weakness in the arm

⚠️ Safety Tips

  • Always warm up first

  • Do gentle shoulder circles

  • Take breaks every 15-20 minutes

  • Stop if pain increases

  • Ice after exercise if needed

  • Keep shoulders relaxed

  • Focus on breathing

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