Suffering
from shoulder pain? If your answer is yes, then you are not alone in this
situation. Many people like you experience shoulder pain.
You can
face shoulder pain because of many reasons. The most common reasons can be the
effect of your daily lifestyle, working schedule, work habits, or if you are
doing exercises for the first time.
I
experienced shoulder pain because of continuing working hours on my laptop.
So, what is
the solution to this common problem? If you are searching for the same answer,
then you are in the right place.
If your
shoulder pain is due to some injury or medical reasons, then you should consult
your doctor for deciding the course of action.
Otherwise,
you can try different shoulder stretch exercises for curing your shoulder pain.
These stretch exercises help you to maintain the movement of your shoulder.
Also,
regular exercise with your shoulder can help in strengthening shoulder muscles
and core. So, you should include shoulder stretches in your warmup session or
workout session.
If you want
to know how to do basic shoulder stretch exercises, then dive into the next
section.
How To Do Shoulder Stretches For Pain?
Shoulder
stretching exercises engage your shoulder muscles. Thus, it can help you reduce
shoulder pain.
Here, I
have mentioned the steps to do the basic version of the shoulder stretch. You
can do this version as a part of your warmup session.
Step 1:
Place your one arm across the body
Step 2:
Place your arms parallel to the ground
Step 3:
Pull arms towards the chest using another arm
Step 4:
Hold for a while
Step 5:
Repeat the motion on the other side
For more
advanced versions and different shoulder stretch exercises, you can scroll
down.
If you want
to improve your flexibility with these shoulder exercises, then dive into the
next section.
Shoulder Exercises For Flexibility
A flexible
body is a dream of most of us. Flexibility allows us to do our tasks
efficiently.
To make
your complete body flexible, start with making your shoulders flexible. You can
do this by trying the different shoulder exercises for flexibility mentioned
here:
Overhead Shoulder Stretch
For doing
overhead shoulder stretch, you can follow the given simple steps:
Step 1:
Your legs should be shoulder-width apart
Step 2:
Initially, your arms should be hanging on the sides
Step 3:
Interlock your fingers with your palms facing down
Step 4:
Raise your arm and stretch them over your head. Interlock your fingers. Your
palms should be facing towards the ceiling during the stretch.
Step 5:
Hold the stretch for 20 seconds and then relax. Repeat the motion a few times.
Towel Shoulder Stretch
For doing
tower shoulder stretch, you can follow the given simple steps:
Step 1:
Your feet should be shoulder-width apart
Step 2:
Take a medium-sized towel in your right hand.
Step 3:
Raise your right hand above and bend it slightly behind the head. The towel
should extend in the backward direction.
Step 4:
Grab the bottom of the towel with your left hand.
Step 5:
Pull the towel with your right hand slowly. Doing this would result in a
stretch in the left shoulder.
Step 6:
Hold the same position for 20 seconds
Step 7:
Pull the towel with the left hand so that the right shoulder experiences
stretch.
Step 8:
Repeat the entire movement by making the left hand in an upward direction and
right hand in the opposite direction.
Shoulder Stretches For Pain
The basic
version of the shoulder stretch exercise can help you reduce shoulder pain.
Although if you want to do more shoulder stretching exercises, then you can try
the below-given shoulder stretching exercises:
Upper Trapezius Shoulder Stretch
For doing
upper trapezius shoulder stretch exercise, you can follow the given sequence of
steps:
Step 1:
Stand or Sit tall.
Step 2:
Place your one hand on your lower back
Step 3:
Place the other hand on the opposite side of the head
Step 4: Try
to pull your head towards the shoulder. You should look straight.
Step 5:
Pull until you feel a stretch in your neck
Step 6:
Hold the stretch for 30 seconds.
Handcuff Drill Shoulder Stretch
For doing
handcuff drill, you can follow the given sequence of steps:
Step 1: Lie
on a mat with facing down
Step 2:
Place both your palms on the back of your head. Your elbows should point in an
outward direction.
Step 3:
Extend your arms. Your arms should make a ‘Y’ like shape.
Step 4:
Extend your arms as wide as you can. Circle them in a downward direction. Your
palms should come to the center of the lower back when facing down.
Step 5:
Circle arms in the reverse direction. Doing this will bring you to the initial
position.
Step 6: Do
ten reps of the same exercise.
Elbow Out Rotator Stretch
For doing
elbow out rotator stretch, you can follow the given sequence of steps:
Step 1:
Stand or sit tall
Step 2:
Place your left hand on the middle of your back. Your elbow should be pointing
out.
Step 3:
Reach across your body with your right hand and hold the left bicep.
Step 4:
Pull the left bicep forward gently
Step 5:
Hold the position for 30 seconds.
Step 6:
Repeat the entire motion with the other side.
Bent Arm Shoulder Stretch
For doing
bent arm shoulder stretch, you can follow the given sequence of steps:
Step 1:
Stand or sit tall
Step 2:
Place your one arm across the body
Step 3:
Bend the elbow of your hand in 90 degrees
Step 4:
Using the other arm, try pulling your elbow towards the opposite shoulder
Step 5:
Hold the position for 30 seconds
Step 6:
Repeat the same on the other side.
Now that
you have learned about various shoulder stretching exercises, it’s time for the
final takeaway.
Conclusion
Stretching
is always a part of workout and warmup sessions. Stretching helps to make your
body more flexible.
Shoulder
stretches works on your shoulder muscles. With shoulder stretching exercises,
you can easily stay active, fit, and pain-free. Shoulder stretches, when done
in the right way, can help you reduce shoulder pain.
So, include
these shoulder stretching exercises in your warmup and workout schedule. Do
them consistently and observe the results.
Happy shoulder stretching!!!!!
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