Most adults in today’s generation feel tension and pain in their shoulder region. This is because of the lack of proper exercise and movement in their muscles as they are mostly sitting. Shoulder pain in quite common among people, it can happen because of poor sleeping posture, lack of movement and tiredness. If you take a deep breath and close your eyes to focus on your shoulders, then you may realise uneasiness, tension or pain sensation in that area. This can be relieved by some easy exercises which you can bring in your routine schedule for a healthy lifestyle and pain relief. These lengthening and stretching exercises can also improve your flexibility and range of motion if done in the correct way.
Shoulder Exercises for Shoulder Pain and Flexibility
1. Across the chest stretch
This exercise is useful to increase flexibility among the range of motions near the shoulder area. It majorly focuses more towards the shoulder joint and surrounding muscles in the region. This exercise needs to be done 6 times in a week for around 10 minutes. While performing this exercise, lower your arm if you feel any pain in your shoulder.
To do this exercise-
- Take your left arm across your chest
- Place it in a way that it is in alignment with your right elbow. You can also use your left hand to support your arm.
- Then hold this position for around 1 minute, and then release.
- Repeat it with your other hand in the same manner.
- Do each side for 5 times.
2. Neck Release
This is a very simple exercise and can be done by anyone. Neck release is a gentle way to loosen tension in your neck and shoulders. It can give relief from your shoulder pain and help you regain easy shoulder movement.
To do this exercise-
- Lower back your chin towards your chest till you feel a stretch in the back of your neck.
- Now gently tilt your head to the left, this will stretch your right shoulder.
- Then hold that position for 1 minute and then slowly come back to original position.
- Repeat the same exercise to the other side as well
- Do this each side 5 times for effectiveness
3. Eagle arms spinal rolls
This exercise comprises of a variety of movements put together to affect your shoulders muscles. Eagle arm spinal rolls are beneficial for shoulder pain and muscle pull in the shoulder region. If the arm position becomes uncomfortable for you, then you can switch by holding opposite side of the shoulder.
To do this exercise-
- Sit down straight on a bench with your arms on the sides.
- Now gently cross your elbows in front of your body with your right arm on top.
- Bend elbows so as to place them at the back of your forearms and hands together.
- Reach your right hand around; your palms should reach out together.
- Hold this position for 10-15 seconds and then release.
- Stretch your spine towards your chest
- Then open your arms and lift them up.
- Repeat this for other side.
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4. Doorway Shoulder stretch
This stretch is useful to relax your shoulder muscles and bring comfort to your body. Doorway is a simple shoulder exercise which can be performed anywhere. This also helps to open your chest muscles and provides strength to your shoulders.
To do this exercise-
- Stand in a doorway with your elbows and arms perpendicular to each other.
- Put your left foot forward and press hands into the side of the door
- Lean forward and put pressure on your core muscles.
- Hold this position for around 30 seconds and then relax.
- Repeat this stretch with your other foot as well
- Do each side 3 times for effectiveness.
5. Downward Dog Pose
This is an exercise to strengthen and stretch your shoulder and back muscles. It is really helpful in relaxing your body and putting it at ease. Downward dog pose is also practised as a yoga exercise and has many other benefits on the body.
To do this exercise-
- Stand down on your hands and knees
- Put pressure on your hands to lift your hips upwards
- Maintain a slight bend in your knees as you press, your weight will lie on your hands and feet evenly
- Keeping your spine straight, bring head towards your feet and flex your shoulders
- Hold this position for 1 minute and then relax your body
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6. Child’s Pose
This is an interesting exercise as it helps to restore your shoulder strength. It relieves tension in your shoulders, back and neck which gives a relaxing sensation. To do this exercise you can use a pillow or cushion to support chest, legs or forehead. Child’s pose is like an advancement of downwards dog pose with more benefits.
To do this exercise-
- Bring your toes together and put knees slightly wider than your hips while you are in downward dog pose.
- Then align your hips to back onto the heels and extend your arms in front
- Allow your chest to get down towards the floor, giving relief to your spine and shoulder
- Be in that position for 5 minutes and then relax.
- Do this exercise once in morning and then in evening for maximum results.
7. Thread the needle exercise
This has nothing to do with needle or thread. The posture of this exercise is such that it feels like you are placing thread in a needle. Thread the needle exercise is meant to relive tightness in your shoulders, chest and upper back muscles.
To do this exercise-
- Stand on your hands and knees like dog pose.
- Lift your right hand up and place it away from your body
- Now slowly bend your left arm to bring it under your chest and swing it to the left side of your body with palm facing upwards.
- Support your body with right shoulder and arm to avoid collapsing
- Keep your left hand to support your body and bring it around to inside of your right thigh
- Hold this position for 30 seconds and the relax in child’s pose
- Repeat this stretching on the other side now.
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