Most of us have had shoulder pain at some point in our lives because we hardly ever make time to strengthen our shoulders. We may not realise it often, but shoulders play a significant role in our day-to-day lives. It is a ball-and-socket joint that allows you to perform a wide range of movements. You can throw a ball or reach for something on a shelf with these muscles. It is also known as the glenohumeral joint and has the more range of motion of any joint in your body. Due to this, shoulder pain is common among people. However, practicing these exercises for shoulder pain can help you get rid of it.
Since the shoulder connects the arm to the torso, it plays a significant role in many bodily functions. It is one of the body’s most complex and versatile joints as a result. But because of its complexity, it is prone to pain and injury. Pain, stiffness, tightness, or restricted range of motion in the shoulders can occur for a variety of causes. Thankfully, you don’t have to put up with it. You can restore your lost range of motion and get some pain relief by performing a few exercises at home.
Health Shots spoke to Fitness First coach Vikash Sharma about these exercises, which might increase the range of motion in your shoulders and help relieve pain and stiffness, particularly around your shoulder and neck. You can perform these exercises at home and if done in the right manner, they can show quick results.
A shoulder flexion is when you shift your arms from their natural resting place at your sides to a straight line above your head. The movements can be different also and you can also use a resistance band for it.
Here’s how to perform it:
Practice 20 repetitions of this external rotation. Try different movements.
Pain and bad posture are caused by tight pectoral muscles. You must thus stretch these muscles. A pectoral stretch aims to extend your chest muscles and loosen up your shoulder area.
Here’s how you can stretch your pectoral muscles:
Shoulder shrugs are a well-known form of workout for building up your upper arm and shoulder muscles as well. In fact, a 2017 review from the National Institutes of Health, published in PubMed Central, indicated that neck and shoulder strengthening exercises have the power to considerably reduce discomfort. Always finish your shoulder exercise by doing shrugs.
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Here’s how to perform shoulder shrugs:
This exercise can strengthen your shoulder blades, which is great for reducing the chances of injuries and pain and provide more stability and flexibility to your shoulders.
Here’s how to perform it:
The orderly combination of shoulder motions that causes the arm to trace a cone and the hand to draw a circle is known as circumduction. It is created by the shoulder flexion, abduction, extension, and abduction in that order (or the reverse).