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Get Rid Of Shoulder Pain With These Exercises
Shoulder pain is a difficult condition that may affect your day-to-day activities. There are effective exercises that can alleviate shoulder pain. But, many people hesitate to try these exercises, thinking that it will worsen the pain.
Shoulder joint is supported by muscles, ligaments and tendons. Any inflammation in these joints or any damage in the cartilage can cause pain and stiffness.
Also Read: Matsyasana Or Fish Pose To Relieve Pain In Neck & Shoulders
The intensity of the pain varies depending on the cause. In most cases, shoulder pain does not occur due to serious problems.
It can be due to a wrong posture, sparing shoulders for heavy exercises or heavy weight lifting. With some simple exercises, you can manage it.
It is always recommended to get the advice of an experienced and expert physical trainer before trying shoulder exercises. They can help you to select the best set of exercises that can resolve the problem.
Here, we will discuss some simple shoulder exercises that can relieve your shoulder pain to a great extent. Instead of going for painkillers, try these best exercises for shoulder pain.
Doorway
Stretch
This
is
a
simple
exercise
that
you
can
do
at
your
door
step.
Spread
your
arms
to
both
sides
while
standing
in
an
open
doorway.
Keep
your
hands
at
or
below
the
shoulder
height.
Lean forward and stretch your body and arms, putting weight on your toes. This is one of the most effective exercises for shoulder pain.
Pendulum
Exercise
Hold
on
to
a
chair
firmly
with
your
good
hand.
Make
sure
that
the
chair
will
not
move.
Now,
hang
the
hand
with
painful
shoulder
downwards.
Rotate this hand in a circular motion, in a clockwise direction first. After a few rounds, shift to an anti-clockwise direction. This is one of the best exercises for shoulder pain that you can follow to relax your stiff shoulder muscles.
Side-lying
External
Rotation
Lie
down
on
your
side
and
keep
the
painful
shoulder
upwards.
Keep
your
head
up
by
supporting
with
one
hand.
Hold a dumbbell, bend the elbow to 90 degrees and raise your hand towards the ceiling. After a few seconds, return to the start position and relax your hand on your side.
Resistance
Band
Tie
a
resistant
band
to
a
strong
support
at
shoulder
height.
Press
one
knee
to
the
ground.
Keep
the
knee
opposite
to
the
painful
shoulder
on
the
floor.
Hold
on
to
the
band
and
pull
it
towards
your
body.
Move
your
shoulder
blades
together
while
keeping
your
body
firm.
This
is
one
of
the
simplest
and
best
exercises
for
shoulder
pain.
Also Read: Effective Ways To Ease Joint Pain
Reverse
Fly
Keep
your
feet
shoulder-width
apart.
Bend
forward
at
the
waist
by
bending
your
knees
slightly.
Take
light-weight
dumbbells
in
both
hands
and
move
your
hands
away
from
the
body.
Move the shoulder blades together and then take the hands back to the normal position. Repeat the steps 10 times.
Lawnmower
Pull
This
exercise
can
be
done
with
the
help
of
a
resistance
band.
Keep
your
feet
shoulder-width
apart.
Keep
the
band
under
the
foot
opposite
to
the
shoulder
that
has
pain.
Hold the end of the band with the hand that has painful shoulders. Keep the other hand on the hip. Now, pull the band towards you diagonally. Repeat this for 10 times.
Try these best exercises for shoulder pain and stay healthy.
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