We carry a lot of tension around our necks and shoulders, a lot more than we realize. We got used to such a busy lifestyle that we forgot what it’s like to stop and take a minute to take care of ourselves.
Shoulder pain is one of the most common ailments in busy adults today. While the pain is uncomfortable to handle, it doesn’t take long to relieve your shoulder joints with a few simple exercises. Often times we feel pain because our muscles have tensed from all the stress that we are subconsciously carrying. Leaning over the computer for several hours during the workday doesn’t help either.
The best way to get relief from shoulder pain is to seek out ongoing physiotherapy treatments. Additionally, you may also be interested in including some gentle exercise in your daily routine. Here are some great ways to relieve the shoulder pain you experience:
Improve your blood circulation
Before starting these exercises, try performing a quick two-minute warm-up. It circulates blood circulation in the neck and shoulder area. For each of these shoulder exercises, you’ll want to hold the pose for at least 30 seconds before switching sides. Take a 10 second break between each shoulder exercise if necessary. Then come back as soon as you’re ready.
All of the exercises below should take no more than ten minutes, depending on the length of each stretch. Ten minutes is something you can easily fit into your day, even if you have a busy routine. Let’s get to work.
Shoulder rolls to warm your shoulders
Shoulder rolls are great because they’re not specifically a warm-up movement alone. This is a movement meant to help stimulate your blood circulation and you can do it anytime your shoulders feel very tense or tense.
Start by rolling your shoulders forward for 30 seconds. Then reverse the direction of this movement for an additional 30 seconds. You can extend this exercise longer if you wish.
The crossed arms stretch
This stretch will lengthen your shoulder muscles and provide some relief if you feel particularly tight around the middle part of your shoulders. Bring one arm to the front of your chest while keeping your arm straight. You can have your elbows bent slightly if that suits you better.
Then the palm of the arm that is straight should hold the back of your opposite shoulder. For example, if your left arm is straight, the palm of your left arm should be flat against the scapula of your right shoulder. The right arm will gently push the elbow of your left arm towards you so that you feel a good stretch across the top of your left arm. Repeat the movement on the other side.
You don’t need to bend your arms and touch your shoulder blades if you don’t want to with this movement. It’s okay to keep your arm straight and stretch it that way too, if that’s more convenient for you.
Stretching the triceps
Take your left arm and stretch it behind you. This time, the palm of your left hand should touch the middle of your back, just between the shoulder blades. Your elbows should be right next to your head.
With your right hand, gently push your left elbow back, stretching the entire tricep area as you do. Hold for 30 seconds or more if desired before changing positions.
Your pectoral and pectoral muscles are connected to your shoulders. When you feel tense, stretching this area can help provide some relief. You’ll start by placing both hands behind you (they should be close to the lower or middle of your back), then intertwine your fingers.
With your hands now clasped behind you, you will push down and away. By doing this, you will be pushing your chest forward.
Upper trapezius stretch
The upper trapezius muscle is a large muscle that crosses the neck and shoulder area. If you feel pain or soreness, it is important to do this stretch.
Place your left hand at your sides with your palm flat against the chair or the floor. With your right hand, pull your head up and tilt it to the right. In this position, your entire left shoulder and neck is stretched well through these muscles.
10 minutes a day is enough to relieve sore muscles in your shoulders. If you don’t have time to do the full 10 minutes at one time, break it down into smaller exercises that you do periodically throughout the day whenever you need relief.