How to Heal Shoulder Pain with Work Out

When dealing with shoulder pain work out, it’s important to focus on exercises that promote healing and prevent further injury. Below are some gentle stretching and strengthening exercises designed to help alleviate shoulder pain and improve shoulder health. Always consult with a healthcare professional before starting any new exercise regimen, especially if you have existing shoulder pain.

1.    Shoulder Rolls:

Shoulder rolls help loosen tight muscles, improve circulation, and promote relaxation in the shoulders and upper back. They can be performed as part of a warm-up routine before exercise or as a quick stretch to relieve tension throughout the day.

• Maintain good posture throughout the exercise, whether standing or sitting.
• Let your arms hang naturally at your sides, and relax your shoulders.
• Slowly roll your shoulders in a circular motion, moving them back and down. Imagine drawing circles with your shoulders.
• Perform 10-15 repetitions in a slow and controlled manner.
• After completing backward rolls, reverse the motion and roll your shoulders forward in a circular motion, bringing them up towards your ears, then forward and down.

2.    Pendulum Exercise:

The pendulum exercise helps mobilize the shoulder joint, stretch tight muscles, and improve range of motion. It can be especially beneficial for individuals experiencing shoulder pain or stiffness due to injury, overuse, or poor posture. Here is how to perform the pendulum exercise:

• Stand and sit in a comfortable position
• Lean forward and support your body weight with your non-affected arm
• Let your affected arm hang straight down towards the floor.
• Begin by gently swinging your arm in a small circular or back-and-forth motion.
• Gradually increase range of motion
• Perform for 1-2 minutes

3.    Cross Body Arm Switch:

The cross-body arm stretches helps stretch the muscles of the shoulder and upper back, promoting flexibility and reducing tightness. Here’s how to perform it:

• Stand up straight or sit tall
• Relax your shoulder
• Take your affected arm and bring it across your body towards the opposite shoulder, use your opposite arm for support.
• Hold the stretch
• Repeat on the other side

4.    Chest Stretch:

The chest stretch exercise helps to counteract the forward rounding of the shoulders that can contribute to shoulder pain and poor posture. Here’s how to perform it:

• While standing, hold a strap or an exercise band, in the back with both the hands.
• Straighten your arms as much as possible while keeping your fingers interlaced.
• Squeeze your shoulder blades together
• Lift your arms slightly
• Lift your chin and look upwards
• Hold up for 20-30 seconds
• Repeat it 4-5 time

5.    Seated Twist:

The seated twist exercise helps to improve spinal mobility and relieve tension in the muscles surrounding the shoulders and upper back. Here is how to perform it:

• Begin by sitting on the floor or on a chair with your legs extended in front of you.
• If you’re seated on the floor, bend your knees and place your feet flat on the ground.
• If you’re seated on a chair, keep your feet flat on the floor and hip-width apart.
• Place your left hand behind you
• As you inhale, lengthen your spine and sit up even taller
• Twist to the left
• Turn your head to look over your left shoulder
• Hold the twist for 15-30 seconds
• Return to centre
• Repeat on the other side

6.    Wall push ups:

Wall push ups can be a good option for individuals with shoulder pain or stiffness who are looking to gradually improve shoulder strength and mobility. Here’s how to perform wall push ups for for shoulder pain work out:

• Stand about arm’s length away from a wall, facing it.
• Place your hands on the wall
• Tighten your abdominal muscles to stabilize your torso.
• Slowly bend your elbows and lower your chest toward the wall, keeping your body in a straight line from head to heels.
• Push back up
• Perform the exercise for the desired number of repetitions
• Aim for 10-15 repetitions

Other Remedies for Shoulder Pain:

Aside from exercises, there are several other remedies and strategies that can help alleviate shoulder pain. Here are some additional options:

1. Rest:

Give your shoulder adequate rest to allow it time to heal. Avoid activities that worsen the pain or put strain on the shoulder.

2.     Heat and Cold therapy:

• Heat:

Apply a heating pad or warm compress to the affected area to relax muscles and increase blood flow.

• Cold:

Use an ice pack or cold compress to reduce inflammation and numb the area. Apply for 15-20 minutes at a time, several times a day.

3.     Massage Therapy:

Gentle massage can help relieve muscle tension and improve blood circulation in the shoulder area.

4.     Posture Correction:

Poor posture can contribute to shoulder pain. Practice good posture habits, such as sitting and standing up straight, and avoiding slouching.

 

Conclusion:

By incorporating shoulder pain exercises into your daily routine can be instrumental in managing discomfort, improving mobility, and preventing future issues. By implementing a combination of stretching, strengthening, and mobility exercises, you can effectively target the muscles and joints surrounding the shoulder, promoting flexibility and stability. Additionally, complementing your exercise regimen with other remedies such as heat and cold therapy, massage, and posture correction can enhance the effectiveness of your pain management strategy. With patience, dedication, and expert guidance, you can work out towards alleviating shoulder pain and improving your overall quality of life.

If you want a pain-free and comfortable life, consider consulting our Ayurvedic Clinic. We’re here for you, along with the benefits of Ayurveda!