10 Exercises to Relief Shoulder Pain

1. 10 Exercises to Relief Shoulder Pain Tired of sitting down staring at your desktop for hours? Or had a hard-core gym session? Having shoulder and neck pain is common among everyone for many reasons. The reasons may vary, but this pain can be easily cured by doing these simple yet effective exercises at home without any consultation from therapists. Below mentioned is a list of 10 exercises that you can perform daily to avoid back pain or overcome long-lasting pain in your shoulder and neck. 1-Arm crossing the chest - Stretching the arm can help to relieve left shoulder and neck pain instantly. As this exercise does not need any equipment, it can be easily done at any time of the day. Take your one arm across the chest with the support of the other arm. Hold and repeat this exercise with both arms 3 to 5 times. 2-Pendulum exercise - The pendulum exercise helps in relaxing the muscles of the left shoulder and neck. All you need to perform this exercise is the support of a table or a chair. Lean one arm on the table, try moving the other arm in a circular motion. Repeat this on the other arm, too, for a few minutes. 3-Expanding the chest - Performing this exercise not only relieves neck and left shoulder pain but also helps the lungs to receive more oxygen. An exercise band, rope, strap, or tie is required for this exercise. Try performing this exercise in the early morning or as suggested by a therapist.

2. 4-Neck release - This is one of those exercises that you can easily do in bed. It requires no equipment. All you need to do is stretch your neck to both shoulders by tilting it on both sides until the back stretches. It helps stretch the muscles in the general back region, which will cure pain in the left shoulder and neck. 5-Child’s pose - A child’s pose can also be easily performed in bed. All you need to do is sit on your heels and stretch your arms forwards until your forehead touches the floor. This exercise is easy as well as effective, as it stretches your upper body while relieving tension in your shoulders and neck. 6-Swimmer pose - Swimming is always known as one of the best exercises for the shoulders, as it does not put too much pressure on the joints. The swimmer pose can also be done in bed, as it requires no equipment. Laying down on your chest, stretch your arms and legs as much as possible. Try moving the arms and legs like a swimmer. This will help you relieve neck and left shoulder pain easily. 7-Overhead shoulder stretch– To increase the mobility of your shoulders, you can try this exercise. All you need is a wall. Place your sore arm on the wall and push it backward. Hold this position for a few seconds. This stretch will loosen your muscles and strengthen your arms. 8-Seated twist– This simple exercise can be done just lying on your bed. All you need to do is completely stretch your body to get rid of any pain in the left shoulder and neck. This pose will instantly relieve you from neck, shoulder, and back pain. 9-Overhead triceps stretch– This exercise can be easily performed anywhere and at any time of the day. All you need to do is stand and take your arm upward and bend it backward such that it touches the middle of your back near your neck. It helps strengthen and lengthen muscles and boosts blood circulation near your neck and shoulders.

3. 10-Yoga– Known for its benefits for ages, yoga can give you complete neck and shoulder pain relief. Try doing yoga poses like Chakravakasana, Utthita Trikonasana (also known as the extended triangle pose), and Vajrasana (also known as the thunderbolt pose). This exercise can be easily performed without any equipment and is suggested to be done in the early morning as soon as you wake up. Conclusion Performing these simple yet effective exercises daily for a few minutes can help you with neck and shoulder pain relief without any medications. If, in the worst case, these exercises don’t help, then consult a doctor and try medication or a pain relief gel. If the pain gets worse and does not improve in a week or two, then consult a physical therapist. Source - TUMBLR