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What is The Best Exercises for the Shoulder Pain | Shoulder Pain Exercises to Avoid

admin - Apr 2022 1423 Views
What is The Best Exercises for the Shoulder Pain | Shoulder Pain Exercises to Avoid

What is the Best Exercises for the Solder Pain

Do you know about the causes of shoulder pain? What is the best exercises for the shoulder pain? What should you do for relieving the right shoulder pain and left shoulder pain? It is an article that will give you a lot of information to get relief from shoulder pain. Shoulder pain is of many types it may be felt by you after waking. It can be caused by a lot of work.

Main Causes of Shoulder Pain 

Weak immune system

Lack of rest

Do not get enough sleep

Harmonic imbalance

Weakness of muscles

Not taking proper exercise

The best Exercise for Shoulder Pain 

We will let you know about the best and simplest exercise that will help you to get comfortable in shoulder pain. There are many exercises that can easily be cared out at home at any time;

1. Stretching your Shoulders 

This is the way you will get comfort through this simple exercise.

  • Firstly, you will have two sequences of your shoulder blades for five seconds.
  • Then pull your shoulder blade downward after this rest your shoulder.
  • Repeat this exercise five times.

2. Chest Expansion

  • This exercise promotes flexibility and movement of the shoulders.
  • Stand straight hold a strap or tower with your hands back let your chin up toward the sky.
  • Repeat this 4 to 5 times

3. Arm Spinal Rolls 

This exercise helps your shoulder’s muscles to stretch more.

  • Sitting in the chairs, extend your arms outside.
  • Bring your elbows towards to right in front of your chest and bend your elbows in such a way forearms and hands joint together back to back.
  • Reaching your right hand get brought your palms together.
  • Keep this position for 10 to 15 seconds.
  • Exhaling, roll your spine as you draw your elbows towards your chest which inhales open your chest and lift down.
  • This exercise should continue for a minute.

4. Twist Sitting:

This is such an exercise that will stretch your shoulder and neck.

  • Sit in a chair in such a way that the ankle should be directly under your knees.
  • Twisting your upper body to the right, bring the back of your left hand to your thigh.
  • Keep your right hand down the place wherever you feel comfortable.
  • Keep the same position for up to 30 seconds.
  • Repeat the exercise on the opposite side.
  • Do each side (Left and Right) 3 to 5 times.

5. Side-Lying Thoracic Rotation:

The name of this exercise may sound complicated (Side-Lying Thoracic Rotation) but doing the exercise is too easy. This exercise improves mobility in the lumbar spine, thoracic spine as well as shoulders.

  • Lay on the mat or ground on your right side and bend your knees slightly.
  • Stretch your right sidearm in a straight line and your left hand placed on the other.
  • Remain your eyes on the left hand. Extend your left hand up.
  • Now, the left arm turned back toward the floor. Just like pulling a curve in the air.
  • Finally, pass your left arm back and meet with the right hand.
  • Repeat this exercise 4 to 5 times.

6. Neck Release

This is another way to relieve pain in your shoulders and neck.

  • First of all, let your chin move towards your chest in such a way that should feel a stretch in the muscles of your shoulder and neck.
  • Keep the same position for 1 minute.
  • Repeat the very exercise on the opposite side.
  • Do this exercise three to four times a day.

7. Internal Shoulder Rotation

Internal Shoulder Rotation can help to strengthen the muscles of the shoulders.

  • You have to attach a resistance band to a knob and hold the other end of the elastic band in another hand.
  • Bend the arm from the elbow and pull your forearm toward your body
  • Keep this position for 5 to 10 seconds.
  • Slowly turn to the starting position.
  • You have to repeat this exercise for 2 sets. Each set should consist of 12 to 16 reps. and 4 to 5 times a week.

8. Shoulder Pain Relief Home Care

Exercise is a good treatment to relieve shoulder pain. There are some home care strategies for shoulder pain relief that we can adopt or perform.

Ice treatment is one of the most common home-based treatments for shoulder pain. First of all, take a piece of ice and put it on the shoulder pain area for 15 to 20 minutes. Repeat this activity 3 to 4 times a day at regular intervals. One thing that should be kept in mind, do not to use ice directly to avoid skin frostbite.

Sometimes your shoulder muscles require rest to get rid of the pain. If you moved your muscles continuously pain and inflammation can be increased ultimately shoulder pain recovery will be longer. So, rest can show good and satisfactory results for shoulder pain relief.

Heavy activity can damage your muscles if you have already faced a shoulder injury. After a shoulder pain, you should return slowly to your daily activities or work. In this regard, a physical therapist can guide you better.

Some medicines such as acetaminophen or ibuprofen can be used to overcome pain as well as inflammation. But the use of medicines should not be the first priority to handle pains. Doctors or physiologists also try to manage problems with the help of natural or home-based activities. In the case of severe pain or problem, medicines can be suggested.

Rotator Cuff Problem Home Care

There are the following basic points regarding rotator cuff problem treatment at home.

If you have already a patient with shoulder pain, medicine (ibuprofen) and ice after exercise can be proven good treatments to relieve shoulder pain.

Exercise is also important in rotator cuff problems. So, learn about stretching and strengthening of tendons and muscles of the rotator cuff. Your doctor can suggest this kind of exercise as per requirements.

Other Shoulder Pain Treatment At Home

You can get also good treatments for shoulder pain like,

  • You can use anti-inflammatory medicines such as Aspirin.
  • You can do a cold compress for reducing inflammation and pain.
  • You can do a warm “Massage” to relax the tightened muscles to relieve pain.
  • Your complete mobility work is also an element that can also help to improve flexibility and motion of the shoulder.
    Shoulder Pain Exercises To Avoid

Here are the five worst Shoulder pain exercises to avoid discussed below.

Thumb Down Dumbbell Raises Exercise

The position “thumb down” while the dumbbell raises with palms may harm your shoulder muscles(rotator cuff). So, try to set the correct position of the thumb to reduce the compression in the shoulder.

Behind the Head & Shoulder Press

This exercise can cause a quick injury because this is the important position against the shoulder girdle.


In case of shoulder pain, avoiding weightlifting over the head for some time is important. That can compress your shoulder rotator muscles.

Avoid Swimming

Throwing Heavy Balls Over The Head

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