5 Easy Stretches to Relieve Shoulder Pain
Looking for ways to relieve your shoulder pain? These 5 simple shoulder stretches could help make the pain go away. This whole set of stretches will take you only 5 minutes, and each set will have to be done 3 times, for 30 seconds. For better demonstration and full details, watch the video:
These exercises are general, and should not replace proper, personalized care from a doctor.
Warm Up
Like most exercises, you need to do some simple warm-up before exercise to avoid muscle soreness or injury.
Shoulder Circles Warm-Up: These are simple shoulder circles. Shrug your shoulders backward, and then bring them back forward. Repeat the cycle for 30 seconds.
Warm Up Shoulder Squeezes: Bring the shoulder blades together to the back, and then relax.
After the warm-up, proceed with the following stretches. Remember to do them 3 times, for 30 seconds. Remember that THESE SHOULD NOT BE PAINFUL. If it is, change your position or talk to your chiropractor to find out what’s best for you.
The Stretches
Crossed Arm Stretch
Take one arm, then bring it back in front of you and hold it. Pull your arm across you. You can have your arm straight or bent, whatever position is comfortable for you.
Triceps Stretch
Bring your arm over your head and behind your back. Then grab your shoulder and pull. Hold for 30 seconds and then switch arms. You should feel the stretch of your muscle behind your arm as you pull.
External Rotation
Warning: Don’t do this if you have a rotator cup injury, especially your rotator cup ___.
Put your elbow and forearm in front of you, and then rotate it outward. If you are flexible, you can put your other arm underneath your elbow to help you rotate and stretch your arm further.
Chest Stretch
Take your arms behind your back, clasp your hands together, and pull your arms up. This will stretch the muscles of your chest. Hold that position for 30 seconds.
Upper Trapezius Stretch
The Trapezius is the muscle that connects the neck to the shoulder.
Turn your head away from your shoulder and look down. Then take your hand over your head and pull your head in that position.
These are nice, simple stretches that are going to make a difference in how you are feeling about your shoulder pain. So if they cause any pain or discomfort, you have to stop the exercise and talk to your doctor about the next best step to move your health in the right direction. For your best proper medical care, find your family chiropractor.
Book your appointment with Tompkins Family Chiropractic here.
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