Shoulder Pain Natural Remedies & Treatment

Supplements & Dosages

Turmeric (Curcumin)

Dosage: 500mg twice daily
Natural anti-inflammatory that may reduce shoulder pain and inflammation

Fish Oil (Omega-3)

Dosage: 2000mg daily
Anti-inflammatory fatty acids that support joint health

Glucosamine

Dosage: 1500mg daily
Supports cartilage health and may reduce joint pain

Expert Protocols & Recommendations

Dr. Gabrielle Lyon: Recovery and Mobility Protocol
  1. Perform shoulder mobility exercises for 10 minutes upon waking
  2. Take 200mg magnesium glycinate before bedtime for muscle recovery
  3. Apply cold therapy for 15 minutes after acute pain episodes
  4. Maintain protein intake at 30g per meal for tissue repair
Rich Roll: Movement Integration Protocol
  1. Start each day with 5 minutes of gentle shoulder rolls and stretches
  2. Take movement breaks every 30 minutes during sedentary work
  3. Practice breathing exercises while stretching (4-7-8 pattern)
  4. End day with 10 minutes of restorative yoga poses
Jeff Cavaliere (AthleanX): Shoulder Corrective Exercise Protocol
  1. Perform face pulls 3 sets of 15 reps daily for rear delt strengthening
  2. Wall slides: 2 sets of 12 against wall to improve scapular mobility
  3. External rotation with resistance band: 2 sets of 15 each arm
  4. Doorway chest stretch: Hold 30 seconds, 3 times daily
  5. Sleep with pillow between knees to maintain spinal alignment
Gary Brecka: Biohacker Recovery Protocol
  1. Take methylated B vitamins (B12, folate) for cellular repair optimization
  2. Cold plunge or cold shower 2-3 minutes daily for inflammation reduction
  3. Red light therapy 10-15 minutes on affected shoulder area
  4. Optimize sleep: 68-70°F room temperature, blackout curtains
  5. Take magnesium glycinate 400mg before bed for muscle recovery

Step-by-Step Exercise Instructions

Shoulder Rolls
Instructions:
  1. Stand with feet shoulder-width apart
  2. Roll shoulders forward 10 times slowly
  3. Roll shoulders backward 10 times slowly
  4. Focus on smooth, controlled movements
  5. Repeat 2-3 times daily
Expert Exercise Protocol:
Athlean-X Protocol
Jeff Cavaliere - Shoulder Impingement Fix
1. Face Pulls - 15-20 reps
Hands higher than elbows, external rotation

2. Wall Angels - 15-20 reps
Stand against wall, slide arms up/down

3. External Rotation - 10-15 reps
Side-lying with light weight
Shoulder Impingement Fix Wall Angels
Wall Push-Ups
Instructions:
  1. Stand arm length from a wall
  2. Place palms flat against wall at shoulder height
  3. Slowly push body toward wall, then back
  4. Start with 5-10 repetitions
  5. Increase gradually as strength improves
Expert Exercise Protocol:
Athlean-X Protocol
Jeff Cavaliere - Shoulder Impingement Fix
1. Face Pulls - 15-20 reps
Hands higher than elbows, external rotation

2. Wall Angels - 15-20 reps
Stand against wall, slide arms up/down

3. External Rotation - 10-15 reps
Side-lying with light weight
Shoulder Impingement Fix Wall Angels

Additional Resources