Our shoulders support a lot of actions that we carry out in our daily lives. From reaching out, lifting, carrying around to pressing and pulling, we need our shoulders and so, they must be strong and flexible. With all these activities, it is not at all surprising if we experience a certain amount of pain in our shoulders. However, if shoulder pain is not treated on time, it can convert into a chronic problem and hamper daily life activities.
Many believe that the shoulder is just a single joint. However, contrary to the popular belief it is a conjunction of several joints combined with muscles and tendons, which enable rotations and offer stability. Shoulder pain can spread to other areas of the body parts such as the neck, scapula, ribs and clavicle. So, if you are experiencing shoulder pain and it is persisting for more than three weeks expert physio’s on the Northern Beaches suggest four exercises, which can heal the pain.
Let’s check them out!
Pendulum
Start by leaning forward and place the good arm on a chair or table for support. Then, let the painful arm hang and slowly start rotating that arm. First, rotate it in smaller circles then draw larger circles with the arm both clockwise and anti-clockwise movement in individual sets. Repeat the exercise 5 to 10 times a day.
Neck release
Neck release is one of the best exercises suggested by expert physio’s in Collaroy. What you need to do is, sit up straight, and tilt the chin down towards the chest until you feel a stretch. Tilt the neck the same way towards the left and then towards the right. Hold the stretch for a minute and then release slowly.
Arm cross
First take the right hand, cross it and take it towards the left side of the body make sure to support it with the other arm. Then, do the same with the left hand and cross and pull it towards the right side of the body. Hold these positions for about 30 to 50 seconds, and then release slowly, repeat the exercise 3 to 5 times.
Chest expansion
You will need an exercise rope, band, strap or a tie for this exercise. Grasp and hold one of these items behind your back. Slowly then move your shoulder blades towards each other, and simultaneously lift your chin to the ceiling. While pulling the chin upwards breathe deeply and hold it for 10 to 15 seconds, therapists suggest repeating this exercise three to five times a day regularly for best results.
There are many exercises for healing shoulder pain, however, in this blog, we have mentioned the ones that have offered promising results. So, if you are suffering from shoulder pain and want to get rid of it, then start performing these above-mentioned exercises recommended by therapists and do them regularly.