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There is no rocket science involved in understanding how difficult it can be to give your hundred percent with an aching shoulder. Though we do not pay attention to it much, it can prove to be a real pain, literally. So we list out a few shoulder workout tips that can help you feel much better. There are no instruments or equipment required for these exercises. All you need is some peace of mind and a quiet room and you are good to go.
Before you start off with these exercises, we advice you to not rush through it. Take your time and you will see the difference.
These exercises aim to work on the mobility of the affected region and give instant relief. Apart from these exercises, ice packs can help you relieve the pain, as well.
They help you relax the affected area and lower the stress. People are adviced to do these exercises on a daily basis as there can be a lot of pressure on an individual's shoulders due to their lifestyle and posture. Remember, "prevention is always better than cure."
However, in case it does not subside, going to the doctor is the next best solution.
#1 Head Tilt
Instructions:
Step 1: Sit down on the floor with a straight back. Rest your arms by your side and relax. Inhale.
Step 2: As you exhale, lower your left ear towards your left shoulder blade.
Do not force it all the way down. Take it to the extent that makes you feel a pull. Do this motion gently and do not hurry.
Inhale and stay in that position for two seconds. While exhaling, return to the starting position. Repeat the same on the right side. Do this for one minute. Another variation that can be included is turning your head to either side as you exhale and hold.
Next up: The Shoulder Shrug
#2 The Shoulder Shrug
Instructions:
Step 1: Sit on the floor with a straight back. Rest your arms by your side and relax. Inhale and exhale a few times before you start off with the shoulder shrug.
Step 2: Inhale and simultaneously lift your shoulder towards your ears.
Do not hurry and make a slow and smooth motion. Lower them back as you exhale and repeat this for a minute.
Do not slouch as you do this, as that will most definitely defeat the purpose. Keep your arms by your side throughout the process.
Also, read 5 Relieving Frozen Shoulder Exercises To Relieve Frozen Shoulder.
Next up: Pendulum
#3 Pendulum
Instructions:
Step 1: Start with one side. Lean and rest your left arm on a table or a chair. Relax your right arm, letting it hang straight.
Step 2: Slowly, swing your right arm in a circular motion, passively.
Do this five times and reverse the direction to do the motion five times again. Then, move your arms front and back five times. Finally, move it from one side to another. Once this side is done, shift it such that your right arm is on the table and your left arm is hanging down.
Next up: Crossover Arms
#4 Crossover Arms
Instructions:
Step 1: Stand up with your feet apart. Lift your arms to the side such that they are parallel to the ground.
Step 2: Slowly, move your right arm to the left side and place it on the opposite shoulder. Grab your right elbow with your left hand. Use your left hand to lightly push your elbow backward.
Move them to the initial position and repeat the same exercise for the other side. Do the same exercise for 30 seconds on each side.
Next up: Arm Wings
#5 Arm Wings
Instructions:
Step 1: Sit on a chair or kneel on the ground. Relax and keep your back straight. Keep your hands on your side, facing the palms forward.
Step 2: Inhale. As you exhale take your right arm up over your head and your left hand down behind your hip.
Step 3: Bend both elbows in order to make your palms meet at the centre of your back.
Stay for two seconds and return to the initial position. Repeat for the other side and do it for a minute.
Next up: Sitting Twist
#6 Sitting twist
Instructions:
Step 1: Sit with your legs folded. Next, bend your right leg and keep your right foot to the left of your left knee.
Step 2: Bend your left leg and place your left foot to the right of the sitting bone. Put your right fingertips on the floor and pull your body up.
Step 3: Move your back ribs in and turn to the right. Bend your left hand and move it to the outside of your right knee so that you can twist your body.
Repeat the same for the other side and do two of each.
Apart from these exercises, there are certain things that you must keep in mind. Your posture has a major role to play.
Sit straight and avoid slouching. A bad posture can worsen the pain. Every once in a while, spend some time doing a few shoulder stretches in order to promote circulation and muscle relaxation. Do not take your body for granted and take care of it so as to prevent adverse situations.
Do you know of any exercises that should have made our list? Sound off in the comments section below?
