Shoulder exercises for shoulder pain are the top solution to relieve pain. It is a common problem affecting about 18-26% of adults. Luckily, this discomfort can be relieved by taking some steps: exercising, incorporating physiotherapy, and massages help to reduce the pain. Additionally, they improve mobility, increase the range of motion, and strengthen muscles.
Various shoulder exercises for shoulder pain are available. Here are the top five best exercises to eliminate pain.
Five Best Exercises
Here are the top five most effective exercises to relieve body pain.
- Eagle arm spinal rolls: While standing, extend your arms. Cross your elbows with your right arm on top. Bend your elbows and twist both arms. Bring your right-hand palm around your right arm. Hold this position for 15 seconds. Repeat this movement two times.
- Seated twist: Sit on a chair with your ankles straight toward your knees. Move your body towards the right side and then move back straight. Do this on the other side. Repeat this exercise three times on each side.
- Shoulder circles: Place your left hand on a chair with your right arm hanging down. Move it in circles five times in the same direction. Perform this on the other side. Repeat it three times.
- Chest Expansion: Bring your left arm across your chest. Support this arm with your right arm. Hold this position for one minute. Repeat this movement three to five times.
- Neck release: Lower your chin towards your chest. You will feel a stretch in your neck and shoulder area. Tilt your head towards your neck and stretch your right shoulder. Hold it for one minute. Perform this movement on the other side as well. Repeat this exercise 3-5 times.
How to prevent Shoulder pain?
Take care of your body while reaching for objects overhead and while bending. In addition to exercises, following these tips can prevent shoulder pain.
- Take a break from tasks that cause pain. Rest when your body says so.
- Focus on your posture. When sitting for an extended period, prefer a chair with back support.
- Pay attention to what causes pain in your body, and adjust accordingly.
Home Remedies for shoulder pain
Along with doing shoulder exercises at home, you can try home remedies to ease pain.
Applying heat packs to the affected area will smooth the blood flow and lessen the pain. Alternatively, you can use an ice pack. It restricts the blood flow and saves the affected area from further damage to ligaments and joints. This even reduces inflammation.
Incorporating physical therapy will improve mobility and strengthen muscles. It will gradually work towards healing pain, which will be fulfilling. It will also prevent future injuries.
When to see a doctor?
Shoulder pain is expected due to bad posture habits, and watching mobile screens for too long can cause muscle stiffness. Such pain usually heals within a few days or one week. It’s time to see a doctor when:
- Pain worsens over a short time.
- Shortness of breath
- Aching pain in the shoulder, neck, and back.
KKT Orthopedic Spine Center
Shoulder pain is annoying. Finding the right place for diagnosing this excruciating pain is even more difficult. At KKT KKT Orthopedic Spine Center, you don’t have to worry; our team of experts on board works seamlessly. We are a globally recognized orthopedic center equipped with advanced technology to provide you with the best treatment.