7 Exercises to Relieve Shoulder Pain
Do your shoulders feel tense, stiff, and sore? Exercises that target the muscles in the shoulders will help relieve some of the pain. As a bonus, they also increase your mobility and sustainably strengthen your muscles.
Shoulder exercises are easy to do. Remember, however, that you shouldn't try too hard, especially if you're not used to exercising on a daily basis. If you experience pain while stretching your muscles, stop immediately. Seek professional physical therapy treatment to make sure your body is functioning normally.
Are you ready to go? Below are seven exercises for shoulder pain relief. Of course, you don't have to do these exercises one after the other every day. Just adding at least one or two of them to your daily routine can make a difference in relieving your shoulder pain.
1. Neck release
If you frequently experience severe tension in your neck and shoulders, try this neck relief exercise. Start by sitting or standing straight and lower your chin towards your chest. Then gently tilt your head to the right and hold this position for 1 minute. You should feel a stretch in your right shoulder and the side of your neck.
Repeat on the left side to stretch your left shoulder as well. You can do the entire exercise 3 to 5 times. When you are done, the tension in the neck should be released.
2. Stretch across the chest
You can do stretches across your chest to increase your flexibility and strengthen the muscles around your shoulder joint. It can also help relieve your shoulder pain. While standing or sitting straight, raise your right arm and place it across your chest. Place your left hand on your elbow to gently press on your right arm to allow your shoulder muscles to stretch.
Hold this position for a minute. Then, place your left arm across your chest and gently squeeze it with your right hand. You can repeat the entire exercise 3 to 5 times.
3. Stretching the latissimus dorsi
Latissimus dorsi is the name of large triangular muscles that you can use your arms to lift some weight. These important muscles also help you breathe. To do a latissimus dorsi stretch, stand with your arms above your head. Bend your right arm so your hand can be behind your back and grab your elbow with your left hand.
Gently push your elbow down to stretch your muscles. Hold this position for 30 seconds, then repeat on the other side.
4. Sitting rotation
A seated twist is an exercise that gently stretches your shoulders and neck. Sit up straight in a chair with your ankles aligned below your knees. Make sure that your hips are always pointing forward and slowly turn your upper body to the right as if you want to see something behind you.
You can put your right hand on the back of the chair. Hold this position for 30 seconds, then start again by turning to the left. Repeat four more times on each side.
5. Spinal role of the eagle arms
This is another exercise that will straighten your shoulders, and you can do it while sitting in a chair. Raise your arms, then bring them in front of you and cross your elbows with your right arm on top. Bend your elbows, put your forearms together, then bring your palms together.
Hold this position for 15 seconds. Repeat the exercise while bringing your left arm up while crossing your elbows.
6. Shoulder raises with exercise band
If you have a low resistance exercise band at home, this shoulder raise exercise can be done. Stand with your right foot on one end of your resistance band.
Hold the other end of the band with your right hand and raise your arm to tighten the band. Don't bend your arm at the elbow. Repeat the exercise nine more times, then start again on the left side.
7. Downward dog break
If you are familiar with yoga, you will know how to do this exercise. The downward dog break stretches and strengthens your shoulders and back muscles. Start this exercise on your hands and knees, on a padded mat if you have one. Your shoulders should be above your wrists and your hips should be above your knees.
Next, gently lift your knees and place your toes on the mat. Extend your legs and keep your spine straight as you flex your waist. Your body will look like an inverted V. Hold this pose for 1 minute, then slowly return to your starting position.