Shoulder pain is one of the most common reasons people seek medical attention. The shoulder joint is a complex and intricate area that takes a lot of force to move, making it more prone to injury. These injuries can range from minor strains to chronic conditions such as arthritis or rotator cuff tears. In this guide, we’ll explore 5 different ways you can relieve your shoulder pain-from relieving pressure on the nerves around your neck and stretching for tight muscles in your shoulders, wearing properly fitted clothing, and taking hot baths.
5 different exercises you can relieve your shoulder pain:
1. Neck stretches:
The nerves that run down your arm originate in your neck, so any tension or pressure in this area can cause pain in your shoulder. Stretching the muscles in your neck can help to relieve this pressure and reduce your shoulder pain. There are several different stretches you can do, but the basic stretch is to tuck your chin towards your chest and hold for 10-30 seconds. You can then relax and repeat 3-5 times.
2. Upper back stretches:
The muscles in your upper back can often tighten up and contribute to shoulder pain. Stretching these muscles can help to relieve the tension and improve mobility in your shoulder joint. One simple stretch is to stand with your arms out to the sides and then reach up and clasp your hands together. You can then press your palms towards the ceiling and hold for 10-30 seconds. You can then relax and repeat 3-5 times.
3. Chest stretches:
The muscles in your chest can also tighten up and contribute to shoulder pain. Stretching these muscles can help to relieve the tension and improve mobility in your shoulder joint. One simple stretch is to stand with your arms out to the sides and then reach down and clasp your hands together. You can then press your palms away from your body and hold for 10-30 seconds. You can then relax and repeat 3-5 times.
4. Shoulder shrugs:
The muscles in the front of your shoulders can often become tight and tense, leading to shoulder pain. Performing shoulder shrugs can help to loosen these muscles and reduce the tension in your shoulders. To perform a shoulder shrug, hold a weight (or even a can of soup) in each hand with your arms by your sides. Then, slowly lift your shoulders up towards your ears and hold for 2-3 seconds. Release and repeat 10-12 times.
5. Rotator cuff exercises:
The rotator cuff is a group of muscles and tendons that surround the shoulder joint and help to stabilize it. If these muscles are weak or injured, it can lead to pain and dysfunction in the shoulder. There are several different rotator cuff exercises you can do, but a basic one is to hold a weight (or even a can of soup) in your hand with your arm by your side. Then, slowly lift your arm up and across your body until it is parallel with the floor. Hold for 2-3 seconds and then release. Repeat 10-12 times.
If you are experiencing shoulder pain, it is important to consult a health professional to determine the underlying cause and appropriate treatment. However, these exercises can be a helpful starting point for relieving some of the discomforts. If the exercises cause any additional pain or discomfort, stop immediately and consult a health professional.
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