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Best Exercises for Shoulder Pain Relief | Physiotattva

The shoulder is the most versatile and essential part. While it is a vital body part that connects the head to the torso, it also helps perform a range of motions with the hands and assists in day-to-day activities. It provides the strength to carry out various other necessary functions. 

Day-to-day activities can put the shoulder under immense stress and hurt the body's functioning. Therefore, it is essential to ensure that shoulders are cared for through stretches for shoulder pain relief, rest, and medication. Read on to learn more about shoulder pain exercises.

What Causes Shoulder Pain

The shoulder is put through some vigorous daily exercises, leading to stress in the shoulder joints. Shoulder Pain can result in inflammation of the joints near the neck, arm, and back of the shoulder. Inflammation can also result in swelling and reduced mobility in the shoulder muscles, which can hurt one's physical abilities.

Injuries to the shoulder, wear and tear of joints and muscles, poor posture, and underlying medical conditions can result in shoulder pain.

8 Effective shoulder exercises for relieving shoulder pain

Shoulder exercises effectively relieve pain in the shoulder joints, reduce stress, and increase mobility. Long work hours can have a negative impact, and here is a list of simple shoulder exercises that effectively reduce shoulder pain.

Neck release

This exercise loosens tension in your neck and shoulders and is an excellent addition to regular shoulder pain exercises.

  1. Lower your chin toward your chest until you feel a stretch on your neck
  2. Gently tilt your head to one side.
  3. Hold this position for a minute or two.
  4. Repeat on the opposite side.
  5. Do it on each side a few times.

Arm Stretch (Standing)

  1. Stand with your arms relaxing at your sides.
  2. Raise the arms and hold for a few seconds 
  3. Make sure to face the palms to each other when your arms are stretched
  4. Lower your arms and repeat a few times.

This stretch is adequate for your shoulder muscles and for shoulder pain relief.  

Arm Stretch (Lying)

  1. Lie on the floor with your arms by your sides. 
  2. Raise your arms overhead, with your palms facing one another
  3. Hold for 10 seconds. 
  4. Return your arms to your sides and repeat a few times

Eagle Arm Pose

The Eagle Pose stretch is a stretches for shoulder pain relief.

  1. While sitting or standing, extend the arms to the sides.
  2. Cross the arms in front of your body.
  3. Now bend both arms and elbows.
  4. Twist your right forearm behind the left forearm and bring the palms together.
  5. Gently raise your arms upward to stretch your shoulders.
  6. Hold the position for 30 seconds.
  7. Lower the arms and gently release the position.

Seated Twist

This exercise is for shoulder pain. Ensure to keep your hips facing forward during this exercise. 

  1. Sit in a chair with your ankles facing directly under your knee.
  2. Twist the body to the right, bringing the back of your other hand to your thigh.
  3. Place your hand down.
  4. Hold this position for 30 seconds.
  5. Repeat for the left side.

Shoulder Circles

These stretches for shoulder pain relief help in increasing body flexibility.

  1. Stand and hold the chair with your left hand.
  2. Allow your right hand to move down.
  3. Rotate your right hand five times in each direction.
  4. Repeat on the opposite side.
  5. Do this a few times a day until you feel stretched.

Child's Pose

This shoulder pain exercise helps you stretch your shoulder back and improves flexibility in the back region.

  1. Bring your toes together and keep your knees slightly wider than your hips.
  2. Lower your hips back and extend the arms in front of your head.
  3. Allow your chest to lower toward the floor, and relax.
  4. Stay in this pose for 5 minutes.

Doorway Stretch

The doorway stretch opens your chest and strengthens the shoulder.

  1. Stand in a doorway with arms and elbows forming a 90-degree angle.
  2. Step your right foot forward and press your palms to the sides of the door frame.
  3. Slide on and engage to the core. Hold this position for 30 seconds.
  4. Repeat the stretch for the left foot.
  5. Repeat a few times.

Other Remedies to Treat Shoulder Pain

While shoulder exercises are an effective way of treating shoulder pain, there are other ways. Sometimes, they might consume pain-relieving medication based on a doctor's suggestion. Medication can help reduce inflammation and improve mobility.

Sometimes, you can apply muscle relaxation and anti-inflammatory gels and liquids in the region. It helps reduce pain, increase blood flow and prevent further injury to the tissues.

The RICE method - rest, ice, compression, and elevation- effectively manage pain. Ample rest, icing, and heat pads on the injured region can reduce swelling, increase blood flow, and aid recovery. Elevation can help improve blood flow by restricting it.

Other forms of effective treatment are physiotherapy and chiropractic care. Here, trained professionals can intervene with exercises and adjustment of joints and bones. Shoulder pain exercises help increase mobility and reduce stress on muscles. 

Our team at Physiotattva offers a range of services, including physiotherapy and chiropractic care. Talk to our team today to learn more about effective pain management.

The Bottom Line

You must give your body enough rest and care to avoid the aggravation of such pain in the shoulder. Exercise for shoulder pain can help relieve arthritis, and shoulder pain with a good diet and lifestyle can help manage the condition. In cases of chronic pain, consulting a professional who can assist is essential.

In most cases, physiotherapy effectively manages shoulder pain as it straightens the region and helps you understand the body better. 

If pain persists despite initial care, visit a doctor soon, or reach out to our team at Physiotattva for a comprehensive treatment option.

Frequently Asked Questions

What is the fastest way to relieve shoulder pain?

Resting with medication and icing the injury should help reduce pain instantly. Besides these options, medical care, physiotherapy, and other forms of exercise for shoulder pain can effectively manage the condition.

What is the leading cause of shoulder pain?

Stress on joints, injury to muscles and tendons, and chronic illness are leading causes of shoulder pain in an individual. It, however, varies based on the medical history and health of the individual.

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