7 Exercises to Help Relieve Shoulder Pain

The shoulder has several joints and tendons that allow the arm to move in the maximum range of motion. These movements could be as simple as scratching your back or throwing a ball towards someone/something. If you experience impingement or instability in your soft muscle tissues or bone structure, you are likely to face problems with the range of motion, making it difficult to move your shoulder.

Shoulder pain is a serious concern and is becoming increasingly common among adults. Experts reveal that one out of ten American adults has shoulder pain regularly. A person may experience shoulder muscle pain only when they move their shoulders or all the time, depending on the problem they face.

However, there are ways to minimize this shoulder pain to ensure you have a comfortable and pain-free life. Exercise is the easiest way to reduce and relieve shoulder pain, but you should know which exercise is best for you. We will discuss some of the most effective exercises to help relieve shoulder pain in this article.

Exercises to Relieve Shoulder Pain

Exercise can help you reduce shoulder pain and also improve your shoulder mobility. Following are the best exercises for you if you are dealing with shoulder pain.

Arm-across-Chest Stretch

This exercise will benefit you if you are suffering from shoulder mobility and flexibility issues, and it improves your range of motion as well. The steps are simple – hold your right hand out while keeping it near your waist. Stretch your left hand behind your elbow, pulling the right arm to the left across your chest. If you still experience shoulder pain, lower your arm until the pain goes away. Hold for 30-60 seconds and repeat the process with the other arm. Repeat 3-5 times.

Seated Twists

Sit straight in a chair with your knees together. Twist your torso to the right and place your left hand outside your right thigh. Now, relax your shoulders while looking towards your right and gently push on your thigh. Breathe for 10-15 seconds and repeat the process for the other side 3-5 times, depending on your strength and pain levels.

Neck Releases

For this exercise, you have to sit straight, bringing your chin toward your chest until you feel the stretch in the back of your neck. Lean your head to the left and stretch your right shoulder or vice versa holding the stretch for a minute, on each side. Breathe deeply and concentrate on relaxing. Repeat this process 3-5 times.

Chest Expansion

Put an exercise band or tie behind your back and grip it with both your hands. Draw your shoulder blades towards one another while holding the band/tie and gently lift your chin towards the ceiling and breathe deeply. Repeat 3-5 sets. You can make more variations to the exercise by gripping the tie closer with your hand and progress accordingly.

The 90-90 Shoulder Stretch

In this exercise, you have to stand in a doorway, holding your arms, so your elbow forms a 90-degree angle. Moreover, your arm should form a 90-degree angle to your body. Place your hand on each side of the door frame and place one foot forward. Stand straight, aligning your neck with your spine. Brace yourself against the door frame and lean forward; hold this stretch for 20-30 seconds, repeating 3-5 times depending on your endurance levels. The exercises can help you develop better flexibility in the case of a frozen shoulder.

Shoulder Circles

This is another exercise to warm up your shoulder joints and improve flexibility. The method is simple, and you can perform it without any help. Stand with your left hand placed on the back of a chair while allowing your right hand to hang down. Now circle your right hand five times in both directions and then the left hand. You can do this 2-3 times a day.

Thread the Needle

This exercise helps reduce stiffness in your shoulders, chest, and upper back. Ensure placing a pillow or block under your shoulder or head for support during this exercise.

Start on your hands and knees, lifting your right hand toward the ceiling and your palms away from your body. Activate your right arm and shoulder to avoid collapsing. Place your left hand on the floor for support and lift it towards the ceiling. Or you can bring your left hand to the inside of your right thigh. You have to hold this position for 30 seconds. Take a few minutes to relax before repeating the stretch. Ensure completing three to five sets of thread the needle for maximum shoulder pain comfort.

FAQs

What causes a rotator cup injury?

Injury and degeneration are the most common cause of rotator cup injury for most people. It happens because of a fall or overstretched hand in most cases.

Do exercises help a torn rotator cuff?

Exercises can help deal with torn rotator cuff by restringing the strength and flexibility of the shoulder muscles.

What are the best exercises for rotator cuff strengthening?

Elbow raises, ball on the wall, and external rotation via band are some of the best exercises if you want to strengthen your rotator cuff.

Can you immediately feel a rotator cuff tear?

Rotator cuff tears cause sudden and intense shoulder pain and weakness in arm strength. You can also have mild tears that improve over time, but the pain can worsen in some cases too.

Conclusion

Dealing with shoulder pain can be difficult but performing the right exercises to minimize shoulder pain is the best approach. Anyone experiencing shoulder pain can do these exercises daily to prevent and relieve pain and discomfort. You can learn about the causes of shoulder cuff injury to get a better idea of your condition. Plus, consulting with a health expert before you start any of these exercises is better.

Sources

https://www.healthline.com/health/shoulder-pain-exercises#takeaway