Shoulder pain is a common problem that various factors, including muscle strain, overuse, and poor posture, can cause. If you are experiencing shoulder pain, stretching can effectively alleviate the discomfort and improve your overall well-being.
Here are some stretches for shoulder pain that you can try at home:
1. Wall Chest Stretch: Stand with good posture facing the wall. Place one forearm flat on the wall, elbow at shoulder height. Rotate your body away from the wall. Bring your chin over the opposite shoulder until you feel a gentle stretch. Breathe and hold for 90 seconds. When complete, switch sides. Repeat on each side.
2. Side Opener – Shoulder: Begin standing with your feet hip-distance apart. Extend your arms overhead. Clasp your wrist with one hand with that palm facing down. Reach up and lean to one side. Hold and breathe. Repeat on the opposite side. Clasp your wrist with one hand with that palm facing up. Reach up and lean to one side. Hold and breathe. Repeat on the opposite side. Clasp your hands together with your index fingers extended. Reach up and lean to one side. Hold and breathe. Repeat on the opposite side.
3. Arm Angels on Wall: Sit tall with your back against a wall. You can sit on a blanket or pillow if needed for comfort. Engage your lower abdominals. Lengthen your spine. Bring your arms up into a goalpost position. Slowly slide your arms along the wall to raise your arms overhead. Try to maintain contact with your wrists and elbows on the wall. Slowly lower your arms, returning them to the starting position. Keep your shoulders down and away from your ears. Repeat this for 2 sets of 8 reps.
It’s important to start with low intensity and gradually increase as you build strength and endurance. It’s important to listen to your body and stop if you experience any pain or discomfort.
Maintaining good posture when sitting, standing, and performing activities is also important. This can help reduce stress on the shoulder muscles and the risk of pain and discomfort.
It’s worth noting that if the shoulder pain is chronic or severe, it’s important to talk with a healthcare professional such as a doctor or physical therapist, to ensure that you get the appropriate care.
In conclusion, shoulder pain can be caused by various factors and can be uncomfortable. Stretching can be an effective way to alleviate discomfort and improve your overall well-being. Incorporating the above-mentioned stretches in your daily routine can help release shoulder muscle tension and improve flexibility. Always listen to your body and consult a professional if the pain persists.
What’s Next for Your Shoulder Pain?
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