Heuser Health


Easy Guide to Stop Shoulder Pain!

Easy Guide to STOP Shoulder Pain….Without Injections Or Medicine!
From Dr. Brad Conder
Shoulder discomfort can be common when starting a fitness routine. Here are some tips to help:
Sidelying Internal Rotation Stretch – Sleeper Stretch
Start by lying on your side with the affected arm on the bottom.  Your affected arm should be bent at the elbow and your forearm pointed upwards toward the ceiling as shown.  Next, use your unaffected arm to gently draw your affected forearm towards the table or bed.
Repeat: 3 times
Hold: 20 seconds
Perform: 2 times daily
Doorway Pectoral Stretch- 3 Positions
stretch 2
Standing in the doorway, one foot in front of the other, hands on the doorjam.
1. Start with hands at shoulder height, elbows down like a “W”.  Gently shift weight until you feel a stretch.
2. Raise arms up so elbows are at shoulder height (can rest on door frame) and gently shift forward until you feel a stretch.
3. Arms up overhead, shift forward until you feel a stretch.
Repeat: 3 times
Hold: 20 seconds
Perform: 2 times daily
Always avoid pain!
Taking 5 minutes before and after exercise is all it takes to give your shoulder less strain. If you don’t know the proper stretches, just ask your trainer and they will help.
Additional Tips
●Don’t ignore your pain. Heuser Health has provided the best trainers and staff to meet your health needs. By telling your trainer your concerns they know exactly how to help modify or change your exercise to help the shoulder pain during
●Watch your posture and workstation ergonomics, forward rounded shoulders and slumped posture greatly adds to shoulder strain and tightness.
●Sometimes you are doing everything above and there is still some pain. If you need more help ask your trainer to get you a free consult with Brad. Text 502-509-3136 for a free phone consult or to setup a meeting time at Heuser Health