5 Exercises That Fight Shoulder Popping

It’s always disconcerting when you hear your shoulder pop or click into place. This unusual effect and the noise it sometimes makes can be caused by arthritis, rotator cuff injuries, shoulder impingement syndrome, even a labral tear.

But some very simple exercises can strengthen your rotator cuff and scapula, which can improve your shoulder’s flexibility and range of motion — potentially putting an end to the pops.

Shoulder Popping: When to Worry

If you experience occasional shoulder popping or clicking but no pain, it’s probably nothing to be worried about, says Cleveland Clinic. But if you feel pain along with the shoulder pops, you may have an injury that needs to be evaluated by a physician.

As you get older, the cartilage that cushions your joints may start to wear away, leading your bones to grind against one another. With time, this manifests as arthritis, a degenerative disorder that causes ongoing pain and stiffness.

The most common type of shoulder arthritis is called osteoarthritis, or “wear-and-tear” arthritis, according to the American Academy of Orthopaedic Surgeon (AAOS). The AAOS reports its symptoms tend to begin in middle age.

If your shoulder clicks when you raise an arm — or if it locks up, hurts, and feels unstable — you may have a glenoid labrum tear, says the AAOS. This injury occurs with trauma to the tissue rim surrounding the shoulder socket (frequently caused by falling on an outstretched arm or getting a blow to the shoulder) or through overuse (throwing balls, constantly reaching overhead).

Bursitis and rotator cuff tendinitis or shoulder impingement syndrome also cause popping in the shoulders, says Johns Hopkins Medicine and Mayo Clinic. Consult a physician to determine what’s behind your pops and clicks, and whether exercising the shoulder area is safe for you.

While some shoulder injuries require surgery, others can be managed with anti-inflammatory drugs or by doing the moves below. Try them once you’ve gotten the all-clear from your doctor, and stop if at any point you experience pain.

Rotator Cuff Exercises

You can strengthen the rotator cuff muscles supporting your shoulders with the following exercises, which will help maintain your range of motion.

Warm up for 5 to 10 minutes on the treadmill or stationary bike before getting started. Step away from the door for more resistance; step toward it for less.

Wall Stretch

1. Face a wall and stick your injured arm out in front of you.
2. Walk the fingers of that arm up the wall. Go as high as you can on the wall without increasing discomfort. Keep your shoulder down; don’t let it shrug up.
3. When you reach the highest part of the wall you can manage, hold your hand there for 10 seconds, then walk your fingers back down.
4. Do 10 reps. Try to climb higher each time.

External Rotator Cuff Strengthening

1. Tie an exercise band to a doorknob.
2. Stand in front of the door and take hold of the band with the arm that is injured. Face away from the door, but keep your elbow at a 90-degree angle.
3. Rotate your forearm away from your body, keeping your elbow and upper arm tucked into your side. You should feel resistance from the band.
4. Return to start. Do 3 sets of 10 reps, resting 30 seconds between each set.

Internal Rotator Cuff Strengthening

1. Tie an exercise band to a doorknob.
2. Stand in front of the door and take hold of the band with the arm that is injured. Face toward the door, but keep your elbow at a 90-degree angle.
3. Rotate your forearm toward your body (you should feel resistance). Keep your upper arm and elbow tucked into your side. When you can move no further, slowly return to start.
4. Do 3 sets of 10 reps, resting 30 seconds between each set.
   

Scapular Strengthening Exercises

If one of your shoulders has been popping, it’s important to strengthen your shoulder blade, or scapula.

The scapular muscles work with your rotator cuff to ensure your shoulder moves correctly. These moves can help. Step back further for more resistance; step closer for less.

Scapular Exercise/Arm Reach

1. Lie down on your back on the floor. Keep your body in a straight line with your arms next to you.
2. Lift up your arms, stretching your hands toward the sky. Reach as far as you can without bending your shoulders. Keep your elbows straight. You should feel your shoulder blades raise off the floor.
3. Relax and return to start. Do 3 sets of 10 reps, resting 30 seconds between each set.

Scapular Retraction/Rows

1. Put an exercise band around a post, and bring each end to your waist.
2. Pull back on the band as you squeeze your shoulder blades together.
3. Return to start. Do 3 sets of 10 reps, resting 30 seconds between each set.