What are some exercises to relieve shoulder pain?
Shoulder pain can be a common issue that many people experience due to various reasons such as muscle strain, overuse, poor posture, or injury. Fortunately, there are several exercises that can help alleviate shoulder pain and promote better shoulder mobility and strength. Here are some exercises that you can try:
- Pendulum stretch:
- Stand next to a table or chair and lean forward, supporting your non-painful arm on the surface.
- Allow your painful arm to hang down and gently swing it in a circular motion.
- Gradually increase the size of the circles, and then switch direction.
- Perform this exercise for about 5 minutes, 2-3 times a day.
- Shoulder blade squeeze:
- Sit or stand with your back straight and your arms by your sides.
- Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
- Hold this position for 5 seconds, then relax.
- Repeat this exercise for 10-15 repetitions, 2-3 times a day.
- Wall crawl:
- Stand facing a wall with your fingertips touching the wall.
- Slowly walk your fingers up the wall, keeping your shoulder blades down and back.
- Continue crawling your fingers up as far as comfortable, then slowly lower them back down.
- Repeat this exercise for 10-15 repetitions, 2-3 times a day.
- External rotation:
- Stand with your arms by your sides and your elbows bent to 90 degrees.
- Hold a resistance band or a small towel between your hands.
- Keep your elbows tucked into your sides and rotate your forearms outward, stretching the band or towel.
- Slowly return to the starting position and repeat.
- Perform 10-15 repetitions of this exercise, 2-3 times a day.
- Shoulder rolls:
- Stand or sit with your arms relaxed by your sides.
- Gently roll your shoulders backward in a circular motion.
- Continue for 10-15 repetitions, then switch to rolling your shoulders forward.
- Perform this exercise for a few minutes, multiple times throughout the day.
Remember to start with gentle movements and gradually increase the intensity as your shoulder pain improves. If you experience any discomfort or worsening pain during the exercises, stop immediately and consult a healthcare professional.
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