4 Exercises for Shoulder Pain Relief

exercises for shoulder pain

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Crossover Symmetry: Reduce Shoulder Pain

Your shoulders… Those highly functional joints that you take for granted until you experience shoulder pain. What happens when you start having issues? Click? Pops? Pain? If you are looking for a way to reduce shoulder pain and build shoulder strength, Crossover Symmetry has the ideal resistance band set for you!

Reduce shoulder pain with this workout

Have Shoulder Pain? 4 Shoulder Strength Exercises

Crossover Symmetry

“Shoulder Health and Performance”

Overview: Your shoulder clicking and popping? Crossover Symmetry can help reduce your pain and rehab that important joint! Plus, it’s a great tool to improve your shoulder strength. 

  • Quality: 5/5
  • Resources: 4.9/5
  • Effectiveness: 5/5
  • Overall: 4.96 / 5


Many of us have shoulder problems… It was reported in 2012 that over 15 million doctor visits were related to shoulder pain… Were you one of them?

One of the best ways to improve your shoulder strength at home is with resistance bands and corrective exercises. We recently got a set from Crossover Symmetry.

Crossover Symmetry was established in 2006 in Denver, Colorado as a way for baseball players to improve their velocity but quickly saw they could help thousands of people with shoulder problems. Get this, now they are one of only two Arm Care Programs that promotes activation to prevent shoulder injury!

The thing that sets them apart is that they are really a great educational platform on the best rehab and recovery shoulder exercises (check out this trap workout) with an extensive video library that covers more than just resistance bands!


They are staking a claim as the highest quality band on the market.

From being a sleeved band (covered in fabric to prevent any pinching or pulling) to being a dipped rubber tubing (like making a candle), these bands are built to last. In fact, they last up to 15 times longer than solid band sets. They even have an extended two-year warranty as well.


As we’ve already mentioned, Crossover Symmetry has an extensive video library (which is mobile too) to help you get started with 5 programs to improve shoulder health. This is exactly where they recommend you get started. They recommend you first check out the library and watch the videos to help you concentrate on form and thus build shoulder strength.

Then you can dive into the actual exercises with some of the lower resistance options to build up your strength and improve muscle memory – especially with corrective exercises or if you are experiencing shoulder pain.

Have Shoulder Pain? 4 Shoulder Strength ExercisesThis is a great resource and I can’t wait until they expand it to other muscle groups.


Their programs are designed to facilitate safe shoulder mechanics which will help eliminate pain, reduce injury risk and optimize your performance. It’s all about fixing muscle imbalances and inefficiencies!

One of the best parts about the Crossover Symmetry program is that it is portable, easy to set up, and only takes 5-10 minutes to use!

Whether you are a novice or an experienced athlete, the Crossover Symmetry set is a great way to improve your shoulder strength. When you combine that with their learning and training center, this educational platform can help you and your crew get stronger!

From the varying band resistances (3 lbs to 40 lbs) to the training guide and wall-mountable quick guide, this is a great way to improve your overall health!

Crossover Symmetry: Shoulder Strength Workout

When it comes to activating your muscles and building should strength, Crossover Symmetry is unparalleled –  especially their IRON SCAP workout.

Here are just a few of the many exercises you can use with the Crossover Symmetry set via the IRON SCAP workout to build strength and reduce pain! Perform this workout for 3 sets (no rest between exercises) or 10 20 reps at eye level with the cords crisscrossed!


Have Shoulder Pain? 4 Shoulder Strength Exercises

This is a great exercise for your traps which helps to stabilize the shoulder.

Start with your arms outstretched in front of you and thumbs up. Pull one elbow back while keeping your other arm straight. Slightly open up your chest and pull back to your full range of motion and hold for 2 seconds. Return to the starting position and proceed with the other arm – that’s 1 rep. Complete 20 reps.


Have Shoulder Pain? 4 Shoulder Strength Exercises

Another great exercise to help build the stability and the strength of your shoulders.

Start with your arms outstretched palms down with a slight bend in the knees and hips. Pull your arms down (while straight) to your hips and retract the scapula. Hold that for 2 seconds before returning to the starting position. Complete 10 reps.

Snow Angel

Have Shoulder Pain? 4 Shoulder Strength Exercises

You will definitely feel this one strengthening your shoulders.

Start with your arms extended in front of you, thumbs up, and tension in the cord. Pull the cords down to your hips with your palms down into an A position. Then…

Have Shoulder Pain? 4 Shoulder Strength Exercises

With arms stretched, raise your arms like you’re making a snow angel overhead – this should take about 2 full seconds. Then return back down to A position which should take another 2 full seconds. That equals one repetition! Complete 10 reps.

Bear Hug

Have Shoulder Pain? 4 Shoulder Strength Exercises

Start by facing away from the cords/door mount. In the incline bench press position (chest stretched) with a stable stance, push out until your arms are fully extended in front of you. Be sure to protract your scapula as if you are reaching out and giving a massive bear hug. Return to the starting position. Complete 10 reps.


Let’s face it, sometimes equipment can help us get the results we’ve been missing, especially specialized rehab workouts. From being able to reduce shoulder pain and the orchestra of pops and clicks to building strength…

Crossover Symmetry is hands down the best set of resistance bands I’ve come across. Without question!

You know when a company classifies itself as more of a learning platform than an equipment company, they are in it to help their customers rehabilitate and grow stronger. I’m so excited to see what they have coming out in the future and look forward to some great workouts with my Crossover Symmetry set!

Overall we give this set a 4.96/5! You gotta check them out here.

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Josh is the founder of DIY Active - your at home fitness source! He enjoys blending the latest science and expert advice with health practices to help you exercise smarter at home!
Josh Anderson
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4 Exercises for Shoulder Pain Relief