Given below are details of exercises for shoulder pain and tightness:
1. Neck Release
This exercise helps you release the tension in the neck and around your shoulders.
Steps to Do Neck Release-
Given below are steps to do this exercise:
Step 1: Lower your head and chin to your chest. While doing this, you’ll experience a stretch in the back of your neck
Step 2: Gradually bend your head to the left and stretch the right shoulder
Step 3: Hold for a minimum of 1 minute and repeat on the other side
2. Shoulder Circles
If you do this exercise regularly, it will help your shoulder joints to warm up. Furthermore, it also increases flexibility.
Steps to Do Shoulder Circles-
Steps to do this exercise are as follows:
Step 1: Stand straight and place your left hand on the back of a chair
Step 2: Hang down your right hand and circle it a few times in both directions
Step 3: Repeat the same process on the opposite side
3. Cross Body Shoulder Stretch
This exercise helps in extending the back of the shoulder.
Steps to Do Cross Body Shoulder Stretch-
Given below are the steps to this particular exercise:
Step 1: Position your feet hip-width apart and stretch out your right arm
Step 2: Place your right arm across the body. Make sure your hand points to the floor on the side of the left leg
Step 3: Slightly bend your left arm at the elbow. Place your left forearm under your right arm and support the right arm above your elbow
Step 4: Pull your right arm in and across the body with your left forearm. Stretch the back of your right shoulder
Step 5: Hold the pose for a few seconds and then repeat it on the other side
4. Child’s Pose
This exercise helps in relieving tension in your shoulders, back and neck.
Steps to Do Child’s Pose-
Here are the steps for this exercise:
Step 1: Place a mat on the ground and kneel on it. Make sure that your toes touch
Step 2: Place your knees apart and sit up straight
Step 3: Breathe in and raise your arms above your head. Exhale and move forward towards the floor. Stretch your arms out in front and touch the ground with the palms
Step 4: Gradually bring your elbows to the ground
Step 5: Slowly sit back and bring your back towards the heels. You’ll feel the stretch in your back
Step 6: Inhale deeply and hold the position for a minimum 1 minute
5. Pendulum Stretch
This exercise enables you to increase shoulder stability. It helps in increasing shoulder movements.
Steps to Do Pendulum Stretch-
Please follow these steps to do Pendulum Stretch:
Step 1: Place your feet at hip-width apart position
Step 2: Bend forward and look towards the ground
Step 3: Position the right hand on a chair or table for support and hang down the left arm
Step 4: Gradually swing your left arm in a circular motion and continue for a minimum of 1 minute. Then change the direction
Step 5: Repeat the movements with the other arm
6. Across the Chest Stretch
If you do this exercise regularly, it will improve flexibility in the shoulders and muscles around them. However, you shouldn’t proceed with this exercise if you experience any pain.
Steps for Across the Chest Stretch-
Given below are the steps for this exercise:
Step 1: Place your right arm across the chest
Step 2: Position it in the crease of your left elbow. Alternately, make use of your left hand to support the arm. Hold the position for a minimum 1 minute
Step 3: Repeat the movements on the other side with your left arm. Repeat the set 5 times