Contributed by: Healthians Team


Time heals every pain but, don’t take a chance if it’s shoulder pain. 

Many people who suffer from shoulder pain raise or hunch their shoulders forward. Our shoulder muscles are used in almost every action that we do.

When we go about our daily lives, we do a lot of twisting and tugging of muscles, which may easily cause shoulder pain and limit our mobility.

Shoulder pain is one of the most frequent pain syndromes, affecting 18 to 26% of people at any given time. 

Here are some effective exercises which you can start doing from today if you want to get free of that disturbing shoulder pain.

Neck release 

This exercise is a gentle way to release stress from your shoulder and neck. Follow the below steps to do the neck release exercise:

  • Bring your chin closer to your chest. A stretch will be felt around the back of your neck
  • To extend your right shoulder, gently tilt your head to the left
  • This posture may be held for up to a minute
  • Repeat the process on the other side
  • Do it 3 to 5 times on each side

Across the chest stretch 

This exercise improves the range of motion and flexibility of your shoulder joint and surrounding muscles.

If you get shoulder pain while completing this exercise, drop your arm. Follow these simple steps to do this one:

  • Across your chest, cross your right arm
  • Place it in the crease of your left elbow or support your arm with your left hand
  • This posture may be held for up to a minute
  • Repeat the process on the other side
  • 3 to 5 times on each side

 (To deepen the stretch, lift your arm to shoulder height)

Eagle arms spinal rolls

This exercise stretches the muscles in your shoulders. If the arm position is too uncomfortable, do the exercise with opposing shoulders.

  • Extend your arms out to the sides while sitting
  • With your right arm on top, cross your elbows in front of your body
  • Bend your elbows and bring your forearms and hands together in front of you
  • To bring your hands together, turn your right hand around
  • For 15 seconds, stay in this posture
  • Roll your spine as you pull your elbows in toward your chest on an exhale
  • Open your chest and elevate your arms as you inhale
  • Carry on in this manner for 1 minute
  • Repeat the process on the other side

Seated twist 

Due to bad seating posture, many people experience spine and shoulder pain. This exercise stretches your shoulders and neck. Keep your hips facing forward during this exercise. 

Allow the twist to start in your lower back. Follow the steps to start with a seated twist:

  • Sit comfortably in a chair with your ankles directly under your knees
  • Twist your upper body to the right, bringing the back of your left hand to your thigh
  • Place your right hand down wherever it’s comfortable
  • Hold this position for up to 30 seconds
  • Repeat on the left side
  • Do each side 3 to 5 times

Shoulder circles 

This is an amazing warm-up exercise for the shoulders. This exercise will help in improving mobility and flexibility. 

  • Stand with your left hand on the back of a chair
  • Allow your right hand to hang down
  • Circle your right hand 5 times in each direction
  • Repeat on the opposite side
  • Do this 2 to 3 times per day

Chest expansion 

This exercise improves shoulder flexibility and range of motion. These are the steps you need to follow throughout your chest expansion exercise:

  • Hold an exercise band, strap, or cloth behind your back with both hands while standing
  • As you pull your shoulder blades toward each other, broaden your chest
  • Look up at the ceiling with your chin up
  • Hold the position for up to 30 seconds
  • Repeat 3 to 5 times more

Gomukhasana or cow face pose

This simple pose powers up your brain and improves focus, coordination and mental stability.

It helps in making the shoulder motion smooth.

The cat/cow pose improves blood circulation between the vertebrae of your spine and it helps in relieving back pain and stress. It also calms you down. 

  • Take a comfortable seat on the ground with your legs extended out in front of you
  • Bend your knees and place your right knee on top of your left. Carry on with the opposite leg in the same manner. The distance between your legs and your buttocks should be as near as possible
  • Bend your elbow and reach behind your back with your right arm. Reach up towards the shoulders with your hand
  • Raise your left arm upward, bend your elbow, and try to intertwine both hands’ fingers. After a 30-second pause, adjust the position of your hands. Now stay in the position for a while

Final thoughts

You can start doing these simple and easy exercises three to six times per week to relieve shoulder pain.

Start doing these exercises for at least 10 minutes and then you can exceed the time as per your ability to do it. 

While doing these exercises, focus on relaxing and releasing any tension in your shoulders and anywhere else you feel tightness.

On any given day, just stretch to a comfortable extent. Don’t push yourself above your limitations, and if you suffer pain that is more than minor discomfort, stop doing the exercises and visit consult your doctor ASAP.

Also, by opting for regular health screenings, you can stay on top of your health condition and take preventive measures in the event that you are likely to get hit by a disease.

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