The shoulder is a ball and socket joint consisting of three main bones: the humerus, the clavicle, the scapula, and the clavicle. Shoulder gets its range of motion from the rotator cuff. The rotator cuff is usually made up of four tendons. Tendons are tissues that help in connecting the muscle to the bones. It can be very painful to lift your arm over the head if you have shoulder pain.
A shoulder injury may happen while performing manual labor, playing sports, or doing repetitive movements. Also, certain diseases can take the pain to your shoulder from any part of your body. A trained physical therapist for shoulder pain relief at orthotics midtown East NYC can be beneficial in guiding you about various exercises that can be done at home to get relief from
Exercise For Shoulder Pain Relief
There are various exercises for providing you relief from shoulder pain. Some of them are as follows:
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Across-the-chest stretch - The exercise helps increase range of motion and flexibility in the joints of the shoulder and its surrounding muscles. While you do the training, you need to lower your arms if you feel pain in your shoulder. First, bring your right arm across your chest. Then try to place it at the crease of the elbow. You may also use your left hand to support your arm. After holding in the same position for about one minute, you should do the same for the other arm. You must do the exercise about 3 to 5 times for each side.
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Neck Release - The exercise is a gentle way of loosening your neck and shoulder tension. Firstly you need to lower your chin down towards the chest. When you do this, you would feel stretching at the back of your neck. Then you should gently try tilting your head to your left side to stretch your shoulder. After that, you need to hold in the same position for about one minute and repeat the same exercise for the opposite side. You must do the same exercise about 3 to 5 times a day.
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Chest Expansion - This exercise helps in promoting flexibility and range of motion in your shoulder. While you are standing, you need to hold an exercise band or a towel on your back with both hands. As you move your shoulder blades towards each other, you need to broaden your chest. Then you must lift your chin and look upwards towards the ceiling. Hold on to the same position for about 30 seconds and repeat the same for about 3 to 5 times a day.
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Eagle arms spinal rolls - While sitting, you must extend your arms out to the sides and make a cross of your elbows in the front side of your body by keeping your right arm at the top. Then you need to bend your elbows. Then reach your right hand around to bring your palms together and hold on to the same position for about 30 seconds.
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Seated Twist - The exercise leads to stretching off your shoulders and the neck. For doing this, you need to sit on a chair with your ankles placed under your knees. Then twist your upper body to the rightward direction by bringing the back of your left hand to your thigh. Hold on to the same position for about 30 to 40 seconds and repeat the same on the other side.
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Shoulder Circles - The exercise is good for warming up your shoulder joint. You need to stand by keeping your left hand on the back of your chair. Then allow your right arm to hang down. Then circle your right hand in each direction about five times. They repeat the same for the other side and do the same about 2 to 3 times a day.
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Doorway Shoulder Stretch - This stretch helps open your chest and strengthen your shoulder. You need to stand in a doorway with your elbows and arms forming a 90-degree angle. Then step your right foot in the forward direction when you press your palms into the sides of the door frame. Then lean down forward by engaging your core and hold on to the same position for about 30 seconds.
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Downward Dog Pose - This inversion pose leads to stretching and strengthening your shoulder and back muscles. You need to start on your hands and knees and start pressing your hands to lift your hips towards the ceiling. By maintaining a slight bend in your knees, press your weight in your hands and feet evenly. Then keep your spine straight and bring your head towards your feet so that your shoulders are flexed overhead, and hold on to the same position for a minute.
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Child’s Pose - A child’s pose helps release tension in your back, shoulders, and neck. It would be best to place a cushion under your forehead, leg, or chest to provide support. By sinking your hips back into your heels, try extending your arms in front of you. Then allow your chest to fall heavily towards the floor by relaxing your shoulders and spine. Stay in the same position for about 5 minutes and repeat the same.
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Thread The Needle - This pose helps release the tightness of your chest, shoulders, and upper back. For doing this, place a cushion under your head or the shoulder. Firstly lift your right hand towards the ceiling. Then lower your arm to bring it under your chest to the left side of your body. You must keep your left hand on the floor to provide support while lifting it towards the ceiling. Hold on to the same position for about 30 seconds.
