Shoulders have a lot of work to do, like lifting, holding, and pulling, so it is quite natural to develop that can impact your general well-being. The twisting and pulling of muscles can lead to severe shoulder pain and prevent easy mobility. If you have been suffering from chronic shoulder pain, you must not take it lightly and do the necessary things to lead a painless life. There are plenty of ways in which you can ease your shoulder pain, and exercising is one of the best ways. Around 18 to 26 per cent of adults have witnessed remarkable changes in their shoulder pain after doing some vital exercising.
Here is the list of some of those great exercises that you can easily do at your home and relieve your shoulder pain:
#1 Arm Across Chest Stretch
It is one of the easiest exercises that you can do anywhere. Just sit on a chair and keep your arm straight. Take your left hand, hold it from your right hand’s elbow, and cross it over your chest. Make sure that your hand is closer to your body and stressing your back.
#2 Chest Expansion
As your shoulders are attached to your chest, you need to focus on stretching your chest more. Stand straight with arms by your side and feet slightly apart. Clap both your hands together at the back and stretch it downwards to expand your chest. Hold it for a few seconds and release.
#3 Handstand Push-ups
The handstand push-up is the best shoulder exercise that will provide significant relief to your shoulder pain. Also known as vertical push-ups, handstand push-ups are useful to increase the strength of your shoulder. For a perfect handstand push-up, you need to stand facing a wall. Now throw your feet to make a handstand against the wall. Try making little push-ups with your hands to complete the handstand push-up.
#4 Neck Release
Stretching your neck is also a great way to relieve the stress on your shoulder. For this, you need to stand on the ground. Now drop your head to the left side till you feel a pull on the neck. Hold the position for 5 seconds and repeat it on the other side. Do this exercise on both sides 10-15 times. It is similar to moving your head in a clockwise direction.
#5 Cow Face Pose
Also known as gomukasana, this particular exercise helps in correcting your posture, thereby relieving the stress on your shoulder. Sit on the ground with left knees stacked over the right knee. Make sure that your legs are close to the buttock. Bend the elbow and take your right arm behind the back, now try reaching your hand up to the shoulders.
The Bottom Line
Don’t let your shoulders struggle with pain. There are some little exercises that you can do regularly to relieve the chronic pain on your shoulders. The above mentioned were some of the best exercises that you can start with. However, if you have severe shoulder pain, you must seek medical assistance and visit your physiotherapist to learn specific exercises.