The shoulder is an important joint that is made up of multiple components like tendons, muscles, and joints, that allow for a wide range of arm motion. Pain in the shoulder can hinder daily activities, the common causes being: rotator cuff tendinitis or bursitis, arthritis, bone spurs, dislocation, and frozen shoulder. Seeking timely medical attention with good health insurance plan is essential to address this issue. This blog will explore the exercises to alleviate shoulder pain.
Best exercises for shoulder pain
The following are some of the effective exercises for shoulder pain:
1. Neck release
This is one of the soothing and effective stretches for shoulder pain. This helps alleviate tension in the neck and shoulders. Begin by gently lowering your chin towards your chest; you will instantly experience a relieving stretch along the back of your neck. Then, with care, tilt your head to the left, allowing your right shoulder to be stretched. Hold this position for a minute, letting the tension dissolve. Perform the same process on the opposite side, providing equal relief to both shoulders. Repeat this routine on each side 3 to 5 times for optimal results.
2. Eagle arms spinal rolls
This is one of the best exercises for shoulder pain that targets the shoulder muscles. Sit in a comfortable position and extend your arms out to the sides. Next, interlock your elbows in front of you, placing your right arm on top.. Bend your elbows, bringing the backs of your forearms and hands together. Now, reach your right hand around to connect your palms. Allow the stretch to fully relax your muscles. Draw your elbows towards your chest as you exhale. Inhale as you open your chest and lift your arms.
3. Shoulder circles
This is one of the most beneficial exercises for shoulder pain, fostering flexible and healthy shoulder joints. To execute this exercise, position yourself with your left hand on the back of a chair while allowing your right hand to dangle freely. Now, gently rotate your right hand in circular motions, completing five circles in clockwise and counterclockwise directions. Switch to the opposite side and perform the same sequence. Repeat this exercise 2 to 3 times daily for optimal results.
4. Downward Dog Pose
This is one of the best stretches for shoulder pain that offers a host of benefits by targeting the muscles in your shoulders and back. To perform this pose, begin on all fours and push through your hands, elevating your hips towards the ceiling. While doing so, maintain a gentle bend in your knees and distribute your weight evenly between your hands and feet. Ensuring a straight spine, bring your head closer to your feet, effectively flexing your shoulders overhead. Hold this pose for around 1 minute, allowing the muscles to engage and stretch gradually.
5. Thread the needle
This is one of the best exercises for shoulder pain, which helps you alleviate tightness in your chest, shoulders, and upper back. Begin on all fours, placing a cushion or block under your head or shoulder for added support. Elevate your right hand toward the ceiling, palm facing away from your body, and then smoothly lower your arm, passing it under your chest and across to the left side with your palm facing up. To prevent collapsing, engage your right shoulder and arm. Maintain this posture for about 30 seconds, breathing deeply.
Conclusion
In conclusion, shoulder pain can significantly hinder daily life, affecting mobility and overall well-being. Addressing shoulder discomfort is crucial, and incorporating targeted exercises for shoulder pain can be a practical approach to alleviate pain and enhance flexibility. You can easily improve your shoulders' condition by integrating the mentioned exercises into a routine. Before embarking on a new exercise routine, it is important to seek guidance from a licensed healthcare professional to ensure your safety. A comprehensive health insurance policy that covers shoulder injuries and surgeries will provide you with the assurance and comfort of knowing that your health and well-being will be supported, regardless of any unexpected circumstances.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.