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How to Strengthen Your Tendons So You Feel Less Shoulder Pain

Mar 14, 2024
How to Strengthen Your Tendons So You Feel Less Shoulder Pain
If you want to support your shoulder to alleviate shoulder pain, you need to strengthen the muscles and tendons in it. Let’s look at a few exercises that can help. 

Your shoulder is a complicated network of two different joints supported by muscles, ligaments, and tendons. These joints allow you a wide range of motion — when they’re working properly. But because it relies on so many different components functioning in tandem, your shoulder can run into problems.

Specifically, a lot of people wind up with shoulder tendon issues. Your tendons connect muscle to bone, so they play an important role in your shoulder’s mobility and stability. Weak or inflamed tendons can spell trouble. 

Fortunately, Karl Siebuhr, MD, and our team can help. As shoulder pain specialists with expertise in everything from rotator cuff tears to shoulder replacement surgery, we’re here to evaluate your shoulder issue. If we do determine that it’s tendon-based, we work with you to address the root cause of the issue. From platelet-rich plasma (PRP) therapy to physical therapy, we help your shoulder tendons heal. Visit us at Reconstructive Orthopaedics of Central Florida in Ocala, Florida, for a personalized plan.

In many cases, a big portion of that plan focuses on strengthening your tendons to lessen your current shoulder pain and prevent future issues. Here are a few options that make your shoulder muscles and tendons stronger.

#1: Pendulum

Place one hand on a flat surface like a table. Using that hand to support yourself, lean forward, keeping your back straight, and let your other arm hang freely. 

Gently swing the arm side to side, then front to back, then in a circular motion in one direction. Repeat the circular motion in the other direction. That’s one rep. Complete 10 reps, then switch to the other side. 

#2: Internal and external rotation

Loop a resistance band around a doorknob. Stand at a 90-degree angle to the door (one shoulder should be facing the door). Grip the band in the hand closest to the door and move far enough away from the door that there’s light tension in the band. 

Keeping your elbow at your side, move your hand across your body toward your other hip. You want to internally rotate your shoulder while increasing tension in the band as you move slowly. Return to your starting position, then complete nine more reps and switch sides. 

Keep the band looped around the door and stay standing at a 90-degree angle to the door frame. This time, though, grip the band in the hand that’s farther away from the door. Keeping your elbow at your side, rotate your shoulder externally to pull the band away from the door. Do 10 total reps, then switch sides. 

#3: Shoulder blade retraction and protraction

Lie flat on your stomach on a bed or table with one arm hanging over the side and a light weight in that hand (5 pounds or less). 

Keeping your elbow straight, focus on moving your shoulder blade toward your spine in order to lift the weight. Don’t shrug your shoulder toward your ear. The movement should happen exclusively around your shoulder blade. Release, then repeat 9 more reps. Switch sides and complete 10 reps on that side. 

These are just a few suggestions. For a personalized shoulder care plan, call our office or request your appointment online today.