“12 Great Exercises to Improve Shoulder Pain”
Pain and discomfort in the cervical region are common in those who lead a busy life. These symptoms can be associated with several causes, from sleepless nights to stress at work. Whatever the reason, it is always recommended to seek medical attention. However, while the day of your appointment does not arrive, it is possible to practice some exercises for shoulder pain.
The muscles of the shoulders and neck support the head, helping the movement of the arms and the functioning of the entire rib cage, including breathing. Because they have different functions, any problem in the body can affect this muscle group. The most common causes are sedentary lifestyle, poor posture, bursitis, and physical exertion injuries.
In this post, we list 12 great exercises that can help you relieve cervical discomfort and shoulder pain. Start practicing them today. Take a deep breath and come on!
What are the main exercises for shoulder pain?
1. Cervical rotation:
Whether at home or work, do a cervical rotation slowly and consciously whenever possible. Sit with your spine upright and resting on the back of a chair. The arms should be relaxed and supported on the legs.
Turning your head, bring your chin up to one shoulder. Then repeat the movement in the other direction. Do exercise five times for each side.
2. Lateral flexion:
Maintain the posture of the previous exercise and try to bring the ear to the shoulder. If you prefer, place the opposite hand on your head, as if you were pulling it. Remember to do the exercise gently.
3. Backward and forward movements:
Take your head back and look at the ceiling. Then, return to the starting position. Then, turn your neck down and look at the floor. Try to relax your jaw, releasing the air calmly. Be careful not to bend your back.
4. Shoulder turn:
Rotating the shoulders is a warm-up exercise. By warming up, you increase blood circulation in the region to be exercised, which facilitates the movement and prevents injuries during activity.
Stand upright, with your knees bent and your legs spread at the same distance from your hips. Roll your shoulders back 10 times. Then repeat the movement by rotating your shoulders forward. Do this activity at least once a day.
5. Extension of arms:
By extending your arms, you also stretch your shoulder muscles. In general, stretching exercises increase the range of motion favoring the movement of the body without pain.
Stand and stand on your side 10 centimeters from a wall. Extend one arm back and lean your hand against the wall. Roll your body slightly forward and twist your shoulder back. Stay in this position for 15 to 20 seconds and repeat the stretch on the other shoulder. Never force your arm and, if you feel pain, stop the activity immediately.
6. Combined stretching:
Take an elastic band (or any fabric that stretches) with your right hand at the end. Place your arm behind your head, with your elbow flexed. With your left hand at waist level, hold it by the free end.
With it attached, pull the upper arm towards the ceiling and the lower arm towards the floor. Do 5 repetitions, then reverse the exercise.
7. Stretching lying down:
Lie on a mat with your legs straight, take your right wrist with your left hand and bring your arms back. Once you have passed the face line, stretch your right arm. Hold the stretch for at least 2 seconds.
8. Butterfly stretch:
Also lying down, place your hands on the back of your neck, with your elbows up. Open your arms at your sides and try to support them on the floor.
9. Lateral elevation:
The lateral elevation is an example of an activity that strengthens the shoulders. Strengthening exercises aim to recruit more muscle fibers to perform a certain activity. Over time, it is possible to notice an improvement in all the characteristics of movements that require the use of force, such as motor coordination and balance.
Stand with your legs slightly apart and your knees bent. Use weights up to 1 kilo – if you don’t have them, you can use bags of salt or sugar. Hold each of them in one hand. Raise your arms laterally, but without exceeding shoulder height. Do 10 repetitions at least once a day.
10. Elastic tape:
The use of an elastic tape or a bandana imposes resistance to movement. Its use in activities increases the body’s tolerance to tiredness and lactic acid, produced during physical exercise. Typically, these tapes are recommended for people who practice physical activity regularly to avoid injury.
Stand, slightly spread your legs, and bend your knees. Hold an elastic band or bandana firmly. Stretching the ribbon, open and close your arms at your sides. Repeat this exercise 15 times daily.
Haloes, that is, circles, help to improve the flexibility of the shoulders in addition to correcting the imbalances caused by poor posture and, of course, relaxing them. Use a kettlebell, a dumbbell, or just put your hands together and squeeze them. Stand and spread your feet the same distance from your shoulders.
With the ball side up, hold the side handles of a medium weight kettle. Contract your buttocks and abdomen to protect your back during exercise. Snap the accessory behind your head and neck and turn it to one side. Then do the same in the opposite direction. Repeat for 2 minutes at a rate of 10 seconds.
As with halos, Egyptians help improve shoulder flexibility. Keep your feet a little wider than your hip-width. Raise your arms at shoulder level, palms down.
Tilt your torso to one side, move your palm upward and rotate your shoulder outward. At the same time, pull the palm of your other arm upward, rotating your shoulder internally. Then go back to the center and switch sides. Repeat for 1 minute at a pace of 2 seconds.
What else is possible to do?
In addition to physical exercise, there are other ways to improve shoulder pain. A tip is to perform warm water compresses in the painful area. The heat of the compress increases blood circulation and helps relax the muscles. Another suggestion to relieve cervical tension is massaged. To enhance its effectiveness, use creams with analgesic or anti-inflammatory functions.
Elastic exercise bands:
Finally, always look for a doctor and/or a physiotherapist. In some cases, shoulder pain can be associated with more serious illnesses, such as heart and breathing problems, and only a specialist can make the proper diagnosis.
Neck strain is very common especially in people who work at the computer for a long time. Shoulder pain exercises can be your greatest allies against such routine ailments. In addition to being simple, many of them can be practiced anywhere!