Did you know the shoulders are one of the most mobile joints in the human body? We rely on our shoulders more than we might realise— until we experience shoulder pain, which can make simple tasks such as lifting our arms or even breathing challenging. Shoulder pain is an all-too-common problem affecting between 18-26% of adults.
Fortunately, you don’t have to suffer in pain. Simple, at-home exercises may help you manage pain or tightness in your shoulders. Continue reading as we dive into remedying shoulder pain and learn how to perform exercises to reduce discomfort, improve movement and prevent further injuries.
For personalised advice, contact our team at Excel Body & Health today.
Getting Started With Pain-Reducing Exercises
Before attempting any of the following exercises, it’s helpful to note that these exercises should be performed between 3 to 5 times per week for optimum pain reduction. Start exercising for no more than 10 minutes a day and only increase the duration when you feel comfortable. With regular practice, you should find greater ease of movement and alleviated pain in your shoulder.
Here are some more tips to get the most out of your routine:
- Prior to exercising, warm up with at least 5 minutes of low-impact activity like walking.
- While exercising, focus on relaxing and releasing any tension in your shoulders.
- Always listen to your pain levels and stop exercising if you experience pain that surpasses minor discomfort.
Exercises For Shoulder Blade Pain
Shoulder blade pain, especially pronounced when breathing, is one of the most widely reported types of shoulder pain.
If you’re experiencing this, try the ‘Shoulder Roll’ exercise. Begin standing tall with your chin slightly tucked and keeping your arms relaxed. Shrug your shoulders toward your ears, then up and back while circling your shoulders to loosen up the joints. Repeat the circles at least four times.
Another exercise to target shoulder blade pain is the ‘Shoulder Blade Squeeze.’ To perform, simply sit or stand up tall with your arms at your sides and keep your shoulders relaxed but not shrugged. Proceed to squeeze your shoulder blades together and hold for 6 seconds, then relax. Repeat the squeezes 8 to 12 times.
Exercises For Shoulder Pain When Lifting Arms
Shoulder pain is also commonly experienced when lifting your arms up, like picking up an item from above your head.
To combat this type of shoulder pain, the ‘Seated Shoulder Stretch’ works on stretching out the shoulder to improve motility. For this exercise, sit straight on a chair and place your left hand on your right shoulder while cupping your left elbow across your chest as you lengthen your left arm. Hold the stretch out in your left shoulder for 20 seconds, then return to the starting position and repeat on the other arm. Complete this exercise two to four times.
The ‘Chest Expansion’ also aids greater movement and flexibility in your shoulders. For this exercise, stand upright, holding an exercise band or towel behind your back with both hands. Widen across your chest as you move your shoulder blades inwards while lifting your chin and looking upward. Hold the stretch for 30 seconds and repeat the movement 3 to 5 times.
More Guidance On Managing Shoulder Pain
By regularly incorporating the exercises above into your routine, you can expect to experience an overall reduction in your shoulder pain, helping you return to your daily activities and lifestyle.
However, while you’re experiencing shoulder pain, it’s also important to be aware of the exercises that should be avoided to prevent further strain on the joints, which can aggravate your symptoms. Discontinue high-impact exercises that include rapid movements and heavy overhead lifts.
Remember to prioritise rest while recovering from shoulder pain. Take adequate breaks in-between exercises, and don’t overexert yourself.
Contact Excel Body & Health For A Personalised Treatment Plan
Stop letting your shoulder pain limit you. If you’re missing out on doing all the activities you love and enjoy, or if the pain is worsening with each day that passes, put an end to it now. Get in touch with our expert team of osteopaths and physiotherapists here at Excel Body & Health.
We’re ready to meet with you, conduct a thorough investigation into your situation and develop a personalised treatment plan to address your pain. We’ll provide you with personalised exercises like the ones above, tailored to your exact situation and more! Take action today. Get back to the quality of life you know and deserve.