There wouldn’t be any hesitation to say that anyone who has worked out for more than two or three years, has experienced shoulder pain. The shoulders are prone to injury, both, chronic and acute. The main reasons for shoulder pain are bad posture, exercising in the wrong way, performing daily tasks like putting a shirt overhead or shampooing in the shower, and sleeping positions. Once, shoulder pain sets, then it becomes difficult to treat, especially, if you do not overcome this pain early on.
It becomes a major concern to know the exact painful area of the shoulder to get rid of the pain quickly. A person must examine himself that in which direction he feels shoulder pain while moving it, like rotation, front raises, lateral raises. Once, he is aware of the exact area then, of course, he can choose the exercises or stretches to get relief from shoulder pain.
Have a look at shoulder movements.
Movements of arms in an upward direction.
Away movements of the shoulder from the midline of the body.
Movements of arms towards the middle of the body.
The movement away from the midline of the body.
Cross parallel movements of arms away from the middle of the body.
Inward perpendicular movement of the arm towards the middle of the body.
Best Shoulder Exercises to Relief from Shoulder Pain
Learn how can you perform the shoulder exercises safely at home to overcome this cure pain.
Arm-over Chest Stretch
This move intended to build adaptability and enhance the movement of the shoulder joint bu engaging the posterior deltoid muscle. In this move, you stand with your feet about shoulder-width apart. Raise the arm and just cross it over the body at about chest level. Place the elbow on the opposite arm. Lock that arm, gently pull it towards the chest to feel more stretch on the shoulder joint. Hold this position for 10-seconds, and do the same steps with the other arm.
Thoracic Spine Stretch
This region is usually known as the upper back. The thoracic spine comprises twelve vertebrae; ribs are associated with it to give protection to the organs. At the point when muscles in the thoracic region turn out to be stiffed, performing certain thoracic spine stretches might facilitate your uneasiness.
Kneel down, hands directly under the shoulders, move the right arm and cross it under the left arm, hold it for 10 seconds. Repeat this step with the left arm.
The 90, 90 Shoulder Exercise
90-90 stretch with is an excellent exercise for the rotator cuff. The rotator cuff muscles are stabilizer muscle which supports the shoulder muscles during the movements.
Raise both arms, elbows should be parallel to the shoulder, fingers pointing towards the ceiling, chest up, this would be a starting position. Now move your hands down until getting parallel to the floor but the alignment of the elbow and shoulder would remain the same at the time of start. Hold this position for 10 seconds and repeat it 10 times.
Shoulder circles enhance joint mobility for physical movement. Stand straight, raise your both arms, rest both hands on the shoulder by keeping the elbows and shoulders parallel to each other. Now draw the small circles clockwise and anti-clockwise. Avoid making big circles because it worsens the elbow and shoulder alignment.
Frozen Shoulder Stretch
There are plenty of frozen shoulder exercises that are easily doable at home like pendulum stretch, towel stretch, finger walk stretch, etc. Here we will highlight pendulum stretch.
Slightly lean forward, hang your affected arm, get the support from another hand. Now start circling the arm in clockwise and anticlockwise directions. You can add weights for this stretch.
Tips for Performing Shoulder Exercises
- You can perform 3 exercises in the morning and repeat these stretches in the evening.
- Once, you are stretching according to the directions and complete 10 repetitions then you can add a few more stretches in your workout routines.
- You should avoid overstretching.
These shoulder exercises are the safest way to reduce your shoulder pain and surely you will feel improvements within a couple of weeks.