Shoulders are one of the most complex joints of the human body. You will notice how this joint plays a vital role in your every movement from bathing, eating to writing, just everything. It is the 360-degree mobility provided by the shoulder pain that strengthens you. This constant movement of shoulders enhances the chances of pain and sensation in this area.
After back pain, shoulder pain is one of the most common pains observed in people. Sometimes, it is the injury that causes you pain and discomfort, and at other times it is the wrong posture. Ice massages or elevation can not cure severe pains, and you need to do something more than that.
There are a few exercises and motions that can make the muscles of your shoulder stronger and flexible. These will bring greater comfort and will help you with the movements as well.
We have enlisted the top 5 exercises that will bring relief to your shoulder pain.
#1. Arm-across-chest stretch
This is an easy to do exercise. Hold your right hand in front of you, near your waist. Reach your left hand behind the elbow and pull your right arm across the chest. In case your pain, subside your left arm until the pain subsides. The ultimate goal is to pull your right arm across the chest without feeling any pain.
Hold your arm for 30-40 seconds and relax. Repeat the exercise for 3-5 times.
#2 Neck release
This is yet another popular exercise that can help you with your regular shoulder pain. You need to sit up straight and bring your chain slowly towards your chest. The condition is that you should feel a stretch in the back of your neck. Lean your head towards the left and stretch your right shoulder and, then lean your head towards the right and stretch your left shoulder.
Hold the position at least for a minute and breathe deeply as you concentrate. Repeat the exercise every 3-5 minutes.
Elevating your arm and pulling it across your chest until it reached the height of your shoulder. It will help you progress your stretch.
#3 Chest expansion
You will need a rope, band, or a strap to tie it behind your back to start with your exercise. Grasp the rope with both of your hands. Draw the blades of your shoulders while holding the straps. Lift your chin towards the ceiling and take a deep breath. Relax for 10-15 seconds before releasing your breathe. Repeat the exercise 3-5 times.
Move your hands closer while holding the strap to progress the stretch.
#4 Seated twist
Pull your knees together and sit straight on a chair. Place your right hand on your left thigh and twist your torso. Gently repeat the process with your left hand and right thigh as well. Hold on to the position for 10-15 seconds and release your breath. Repeat the exercise for 3-5 times.
#5 The 90-90 shoulder stretch
Standing in a doorway will help you in doing this exercise. Hold your arms up at an angle of 90-degree. Make sure your arm makes an angle of 90-degree to your body at the shoulder. Place your hands on the sides of the door frame, place one foot forward, and align your spine right in accordance with your neck.
Lean forward as you brace yourself against the door frame. Make sure to stretch the hold for 10-15 seconds. Repeat the exercise for 10-15 seconds.
You can also try some home remedies in addition to these exercises. Encourage your healing process and ease the pain. Natural pain relievers such as turmeric, willow bark, and cloves may also work great for you.