'%20x='0'%20y='0'%20height='100%25'%20width='100%25'%20%0A%20%20%20%20%20%20%20%20%20%20xlink%3Ahref='data:image/jpg;base64,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'%3E%3C/image%3E%3C/svg%3E)
Shoulder pain can stay for a few days and that can decrease your efficiency at work or elsewhere. You might feel irritated and we all know that feeling is not good. We also know that giving complex exercises to help you with this issue will prove to be slightly difficult due to lack of patience and endurance.
So we have a few stretches listed out for you. These are easy and quick shoulder workout tips that will help you notice the relief almost instantly. These are not exercises that will help you build muscles. These are done to reduce pain and stiffness as well as activate muscles in the area. So if you are looking for hardcore exercises, this is not where you should be.
The stretches that we mention here are:
1. Wall Stretch
2. Door Lean
3. Shoulder Flexion Stretch
4. Arm Circles
5. Prone Cactus Arms
6. Arms Behind Your Back
Do these stretches every day as they can be done on the go. They are not high-powered exercises so there can be no excuses. Also, you need not do them only in case your shoulder is giving you a tough time. Doing them, in general, can keep such an inconvenience away. After all, prevention is better than cure.
Stretch #1
Wall Stretch
Instructions:
Step 1: Stand close to a wall and face it. You have to maintain a one-arm distance from the wall such that your fingers are in contact with the side.
Step 2: Slowly, let your fingers climb up while you lean forward to decrease the distance between your upper body and the wall.
Step 3: Continue to the point where your hand is extended upwards and you are as close to the wall as possible.
Step 4: Slowly come back to the initial position and repeat.
Important Tip: Do around 1 minute for each hand. You can choose to do both arms together by facing the wall too.
Next up: Door Lean
Stretch #2
Door Lean
Instructions:
You will need to place yourself next to a doorway for this exercise.
Step 1: Stand in the doorway.
Step 2: Place both your arms on the wall. Note, it has to be above your head.
Step 3: Take your feet a little away from the passage.
Step 4: Slowly, lean forward while pushing your weight onto your arms. This is more like a standing push up. Stop when you feel a stretch.
Step 5: Slowly return to the initial position and repeat.
Important Tip: Do this exercise for 1 minute.
Also, read 6 Effective Shoulder Pain Exercises To Quickly Relieve Shoulder Pain.
Next up: Shoulder Flexion Stretch
Stretch #3
Shoulder Flexion Stretch
Instructions:
Step 1: Kneel down in front of an elevated surface.
Step 2: Put both arms in front of you and extend them forward.
Step 3: Kneel forward and push your chest towards the ground while keeping your hand on the elevated surface.
Step 4: You have to continue to lean towards the ground and stop when you feel a stretch in your shoulder region. Do not bend your arms.
Step 5: Hold for 10 seconds and relax.
Do 7-8 reps.
Next up: Arm Circles
Stretch #4
Arm Circles
Instructions:
Step 1: Stand straight and start making big circles with your hand, one arm at a time. The movement will start from your shoulder blades to your fingertips.
Step 2: Make the biggest possible circle with your arm and maintain your posture throughout the process. Be slow and do not hurry.
Do 10 circles on each side.
Next up: Prone Cactus Arms
Stretch #5
Prone Cactus Arms
Instructions:
Step 1: Lie down on your tummy.
Step 2: Take your left arm out to your side and bend your elbow such that your upper arm and your forearm forms a 90 degree. You can also extend it outwards. Your palms will face down.
Step 3: Bend your right elbow and place it on your right shoulder.
Step 4: Press your right hand to shift your body over to your left shoulder.
Step 5: Bend your right knee and place your foot on the ground just behind your left leg. Your knees must point upwards.
Step 6: Hold for 30 seconds and relax.
Do 3 times, alternating the sides through it.
Next up: Arms Behind Your Back
Stretch #6
Arms Behind Your Back
Instructions:
Step 1: Keep your back straight.
Step 2: Extend your hand behind you and lock your fingers together.
Step 3: Slowly lift your hands upwards and hold it for 15 seconds. Here, you need to stretch your shoulders as much as possible.
Step 4: Relax and return to the initial pose and repeat.
Do this exercise 5-6 times and you will feel the difference.
All the exercises and stretches mentioned here need to be done slowly. Rushing through it will not yield the desired results. So go slow and steady. Stretching will help you activate your muscles in a manner that will prevent shoulder pain. There are many more basic exercises like neck rotation, chin grips etc. that can be done along with these. So get hustling!
Let us know about your progress in the comments section below!
