Last Updated on July 26, 2022 by rabiamuzaffar
Did you know that 1.47% of patients experience shoulder pain at any one time? It’s no surprise that modern technology and remote working are some of the main causes.
And, it’s true even for those without traumatic injury (such as from sports). Shoulder blade pain can flare up very fast, and you may not even remember how you hurt it!
So here are some shoulder pain exercises to loosen your up. It’s time to make sure you aren’t sitting in pain any longer.
1. Arm Stretch
Arm stretches are good for shoulder muscle pain. Stretch your arms out in front of you and raise them. Do so until they are straight above your head, then lower back down again.
Repeat this ten times. In doing so, you’re helping stretch the muscles that support your shoulder joint. It might feel like you’re overdoing these stretches at first, but you’ll notice they become easier with time.
2. Chair Stretch
Sit on a chair with both feet flat on the floor and place one hand behind your neck. Do so while keeping your other arm extended forward at 90 degrees from your body.
Hold for 5 seconds before releasing it. Do this exercise 3-4 times daily to help shoulder joint pain.
3. Cross-Legged
Stand or sit upright with your legs a small amount apart. Place your hands on top of each other so that your elbows form an “X” shape. Then lift your upper arms off the ground by bending your elbows as far as possible without pain.
Keep lifting your arms until they reach chest height. Lower your arms back down and repeat this movement 20 times.
4. Lying Down
Lie face-up on the bed with your knees bent and your hips raised for optimal shoulder pain relief. Bend your right elbow toward your left knee and hold it there for 30 seconds.
Release and do the same thing with your left elbow. Alternate between these two exercises three times per day.
5. Flexibility
Sitting in a comfortable spot, extend your right arm over your head, pulling towards your ear. Now bend your wrist backward and push your thumb into your palm.
You should feel some resistance when doing this. If not, try pushing harder. Continue to do this exercise 15 times every morning.
Should I See a Physiotherapist?
Indeed! The exercises above are a great way to get started at home, but if you want to take your shoulder injury seriously. Then it’s best to consult with a professional like Performax.
Performax can make sure you’re doing all the exercises with more good than harm! A physiotherapy treatment plan is often recommended after surgery too.
Reduce Your Shoulder Pain Today
If you have been experiencing shoulder pain, don’t let it stop you from living life to the full. Soon you’ll be pain-free and be more mobile than ever before! These simple shoulder pain treatments will give you shoulder pain relief.
Keep reading for more high-quality content!
Read more: 7 Exercises to Strengthen the Lower Back and Reduce Pain
