Close your eyes, take a deep breath, and focus your attention on your shoulders, noticing how they feel. Chances are you feel some pain, tension, or sensation around here. Shoulder aches and tightness is common, affecting 27% of adults. The good news however, is that you can take steps to relieve soreness in your shoulders. The shoulders are the most flexible joint in the human body, yet shoulder pain can affect a far wider area of the body albeit with no rational explanation for it.
Shoulder pain can be caused by several factors, for example, if your shoulder-day workouts are very intensive, causing pain, it would be best to avoid such training. Follow on for some easy and practical tips below in Shoulder Pain: 5 Physical Relief Therapy Exercises!
Simple Exercise Tips
Physical therapy exercises for shoulder pain can help relax your shoulders. These types of exercises increase your range of motion without any extraneous weight required.
- Try to do these exercises below 3-4 times a week. As you get a little better, you can move up to 6 times a week. You should notice your pain decreasing.
- You can also tense and relax any kind of tension in your shoulders or anywhere you feel tightness and discomfort.
- If you lead a sedentary lifestyle and work continuously sitting on a chair and using a computer, you could quite easily develop shoulder pain due to a lack of an adequate range of shoulder movement.
- If you need to, you can also consult professionals in health and wellness centers who can support you as well.
1. Across the Chest Stretch
If you feel any type of soreness in your shoulder or arm, doing this exercise can diminish the pain to a great extent. The physical therapy clinic can help you to do all these types of exercises. This exercise also relieves stiffness. Perform this exercise in the following way:
- Put your right arm across your chest.
- Place it in the fold of your left elbow whilst gently pulling on your arm and rotating your trunk.
- Hold for 1 minute.
- Repeat with your left arm on your other side.
2. Neck Release
This exercise is among the best ways to decrease tension in your neck and shoulders.
- Lower your chin towards your chest.
- Focus on the stretch along the lower back of your neck.
- Gently tilt your head to the left and tense your left shoulder. Repeat 3 times then switch to your right side.
3. Shoulder Rotations / Circles
This exercise helps prime your shoulder and ready the joints for lifting heavier things. Before a workout, do some active stretching so that you have a comfortable posture throughout the day.
- Stand and slouch over to some extent and hang down your affected arm. Now do a few gentle forward-stroke shoulder rotations, forward then backward. This will help with circulation to help relieve your shoulder pain and tightness.
- Stretch your arms overhead and reach for the sky (or ceiling).
- Rotate your arms gently outward and then return them back to your sides.
- Perform on each shoulder separately for extra focus.
4. Seated Twist
This exercise stretches your shoulders and neck. Keep your hips straight and still throughout this exercise. Agree to the twist that gently starts in your lower back.
- Sit on a chair with your ankles immediately beneath your knees.
- Twist your upper body to the right, gliding the top of your left forearm across your right thigh until you reach your elbow, then repeat on the other side.
5. Towel Stretch
Hold a towel behind your back and grab the other side with your other hand. Hold the towel in a straight position. As the affected arm stretches upward the healthy arm will pull it.