Whenever we feel shoulder pain, we often ignore it, thinking it’s not that major. But, did you know, that the shoulders we move and twist every day are barely connected to the skeleton? That’s right! They completely rely on muscles, which makes them more prone to injury if you’re not careful. Up to one-third of the population experiences severe shoulder pain every day. Out of which, only 50% get cured and others develop lifelong musculoskeletal diseases due to ignorance.
The good news is that you don’t have to suffer through it. With a variety of effective techniques, you can get instant relief from shoulder pain and prevent future flare-ups. Here are five such exercises that will empower you to take charge of your shoulder health.
5 Exercises for Instant Shoulder Pain Relief
1. Pendulum Stretch for Frozen Shoulder Pai
This condition involves stiffness and shoulder joint pain due to inflammation and thickening of the capsule surrounding the joint. With pendulum stretch, you can easily reduce shoulder pain and improve flexibility. Here’s how to do it:
1. Stand with your feet shoulder-width apart and lean forward from the hips,
2. Hang the affected arm loosely.
3. Use your other arm to gently swing the sore arm back and forth in small circles for 15-20 seconds.
4. Repeat this several times a day.
If you feel a sharp pain in the affected shoulder while moving, stop immediately and consult a doctor.
2. Cross-Body Shoulder Stretch
Shoulder pain is not something you get only due to excessive movement or heavy lifting, low mobility can cause it too. If you too feel shoulder pain due to a sedentary lifestyle, try this for instant relief:
1. Sit straight in a chair and gently raise your affected arm to the other side.
2. Hold your sore arm above the elbow with the other arm and gently pull it towards your chest until you feel a stretch in your shoulder.
3. Hold for 30 seconds and repeat several times a day.
Simply moving the arms ensures that your shoulders have sufficient blood flow, flexibility, stability, and lubrication, which helps to keep you pain-free.
3. Rotations for Twisted Shoulder Pain
Activities such as falling on the arm, overstretching, or forceful throwing motions can stretch or tear the muscles and tendons holding it together. If you too rotate your arms every time you feel shoulder pain, try these two techniques to get instant relief.
Isometric External Rotation
1. Bend your elbow at a 90-degree angle and your forearm close to your body.
2. Hold a lightweight item (like a water bottle) in your hand.
3. Gently rotate your forearm outward without moving your upper arm. Think about turning a doorknob with just your forearm.
4. Hold for 5 seconds and relax.
5. Repeat 10–12 times, several times a day.
Supine Internal Rotation
1. Lie on your back with your knees bent and feet flat on the floor.
2. Hold a lightweight, bend your elbow at a 90-degree angle, and rest it at your side.
3. Gently rotate your forearm inwards. Imagine scooping something towards you with your forearm.
4. Hold for 5 seconds and relax. Repeat 10–12 times, several times a day.
Make sure not to rotate or move the arm beyond the pain-bearing limit. If it’s difficult to maintain consistency, take breaks, and if it’s too painful, consult the expert.
4. Shoulder Blade Squeezes
This simple exercise can easily strengthen the muscles that stabilize your shoulder joint, improve posture, and reduce shoulder pain. Here’s how to do it:
1. Sit up tall or stand straight.
2. Squeeze your shoulder blades together and hold for 10 seconds.
3. Relax and repeat 10 times. Imagine pinching a pencil between your shoulder blades for better engagement.
Consistency is key! Performing shoulder blade squeezes daily can improve your shoulder health and keep you pain-free. Try practicing daily, perhaps while watching TV or working at your desk.
5. The Doorway Stretch
This exercise, also known as a doorway hug, is a fantastic way to focus on the muscles that support your shoulder joint. Stretching the arms this way helps improve stability and reduce shoulder pain.
1. Stand in a doorway and place your forearms on either side of the frame at shoulder height.
2. Hold tightly on the frames and bend forward gently until you feel a stretch in your chest.
3. Hold for 30 seconds and repeat.
So next time you pass by a doorway, give your shoulders a hug with this simple yet effective exercise!
Targeted Temperature Therapy
Yes, these exercises can help you for sure. But if you feel that it is too difficult for you to move the shoulder due to the pain, try these two methods.
Shoulder pain is often caused by inflammation, which happens when you injure yourself or use your shoulder excessively. So what helps to ease the pain, heat therapy or cold therapy? The answer is both!
Ice Therapy
If you have a sprained or strained shoulder, a cold cloth can help. Put an ice pack or a bag of frozen peas wrapped in a thin towel on the affected area for 15 to 20 minutes. As a natural pain killer, the coolness helps reduce swelling and provides instant relief from shoulder pain. But once the swelling comes down, it is important to switch to heat therapy. Heat improves blood flow, relaxes tight muscles, and promotes healing. Use a heating pad set on low or a warm compress for 15-20 minutes, several times a day.
Heat Therapy
If your shoulder pain is chronic, like with arthritis, heat can be a lifesaver in the mornings. Apply heat for 15-20 minutes before starting your day to loosen stiff muscles and improve flexibility. Remember, if it doesn’t work, it requires better treatment. Consult a doctor, if you have any concerns about your shoulder pain or are unsure which therapy is best.
Remember, these exercises are just to provide initial relief and improve mobility. For long-term shoulder pain management, a detailed treatment plan from a healthcare professional might be needed. This could include physical therapy, medication, or other modalities. Click here to book a free consultation call with us, and get a better understanding of what you need.
Choose wisely, don’t let shoulder pain clip your wings!
