Most of us have had shoulder pain at some point in our lives because we hardly ever make time to strengthen our shoulders. We may not realise it often, but shoulders play a significant role in our day-to-day lives. It is a ball-and-socket joint that allows you to perform a wide range of movements. You can throw a ball or reach for something on a shelf with these muscles. It is also known as the glenohumeral joint and has the more range of motion of any joint in your body. Due to this, shoulder pain is common among people. However, practicing these exercises for shoulder pain can help you get rid of it.
Causes of shoulder pain
Since the shoulder connects the arm to the torso, it plays a significant role in many bodily functions. It is one of the body’s most complex and versatile joints as a result. But because of its complexity, it is prone to pain and injury. Pain, stiffness, tightness, or restricted range of motion in the shoulders can occur for a variety of causes. Thankfully, you don’t have to put up with it. You can restore your lost range of motion and get some pain relief by performing a few exercises at home.
Health Shots spoke to Fitness First coach Vikash Sharma about these exercises, which might increase the range of motion in your shoulders and help relieve pain and stiffness, particularly around your shoulder and neck. You can perform these exercises at home and if done in the right manner, they can show quick results.
Here are 5 exercises to get rid of shoulder pain:
1. Shoulder flexion with band
A shoulder flexion is when you shift your arms from their natural resting place at your sides to a straight line above your head. The movements can be different also and you can also use a resistance band for it.
Here’s how to perform it:
- Don’t breathe into your stomach; instead, inhale into your lungs.
- Exhale while allowing your spine to hollow.
- Use water bottles in the absence of a theraband.
Practice 20 repetitions of this external rotation. Try different movements.
2. Pectoral stretch
Pain and bad posture are caused by tight pectoral muscles. You must thus stretch these muscles. A pectoral stretch aims to extend your chest muscles and loosen up your shoulder area.
Here’s how you can stretch your pectoral muscles:
- Hold a towel or interlace your fingers behind your back.
- Maintain a relaxed, shoulder-width distance from your ears.
- Lift the towel back behind you gently.
- Exhale while lifting your shoulders back and raising your hands.
- With this stretch, be gentle. Don’t push yourself too hard throughout it. Carry it out comfortably.
3. Shoulder shrugs
Shoulder shrugs are a well-known form of workout for building up your upper arm and shoulder muscles as well. In fact, a 2017 review from the National Institutes of Health, published in PubMed Central, indicated that neck and shoulder strengthening exercises have the power to considerably reduce discomfort. Always finish your shoulder exercise by doing shrugs.
Here’s how to perform shoulder shrugs:
- Simply look straight, push your shoulders up with an exhale, and hold some heavy dumbbells in your hands.
- Try to touch your ears.
- Look forward while maintaining a straight neck and spine.
- Now, when you inhale, lower your shoulders.
- Perform at least 20 repetitions of each for 5 sets.
4. Scapular push ups
This exercise can strengthen your shoulder blades, which is great for reducing the chances of injuries and pain and provide more stability and flexibility to your shoulders.
Here’s how to perform it:
- Start in a plank position with your butt tight and abs engaged.
- Keeping your elbows locked out, squeeze your shoulder blades together then open your shoulder blades away.
- Keep repeating for the desired amount of repetitions.
- Make sure to keep your lower half engaged and up the entire time.
5. Single hand circumduction
The orderly combination of shoulder motions that causes the arm to trace a cone and the hand to draw a circle is known as circumduction. It is created by the shoulder flexion, abduction, extension, and abduction in that order (or the reverse).