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7 Effective Exercises You Can Try At Home To Relieve Shoulder Pain

7 Effective Exercises You Can Try At Home To Relieve Shoulder Pain

Ever encountered a shoulder pain after weightlifting or lifting your arm up to clean that top shelve? Most would brush it off as a common problem and hope the pain would go away, but it hardly does. Worse, it could develop into a serious problem.

The Cause? Biceps Tendinitis!

You might be moaning at the extremely scientific sounding name, but it is essential to know what’s causing that pesky pain you’re experiencing in your shoulder all the time! The Biceps tendon is a muscle in your shoulder but specifically, it is the tendon that connects your “big guns” to your shoulder bones.

It Can Get Worse And It Will Get Worse

Biceps Tendinitis is the inflammation of the tendon due to years of heavy lifting, or countless overhead motions that we do when we swim, take a swing of the baseball bat, or serving the tennis ball. Untreated, Biceps Tendinitis can develop into your worst nightmares such as arthritis in your shoulders leading to a frozen shoulder and shoulder pain, tears in your shoulder joints and even dislocation!

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    Don’t Worry. These 7 Exercises Will Get You Through This

    What these 8 exercises can help you to achieve here is overall strength for weak shoulder muscles and if you are a heavy lifter, it is advisable to stay away from lifting unbearably heavy weights for the time being.

    1. Hands Against The Wall

    This exercise can help to strengthen the back as well as both the biceps and triceps muscles. Most importantly, the holding position can help you build endurance.

    shoulder-blades-forwards-against-wall

      Instructions:

      Step One: Straighten your neck and back and place your hands on wall.

      Step Two: Now bend your elbows and bring yourself towards the wall with your back straightened. Hold the position for 5 seconds.

      Step Three: Bring yourself back up to your straightened elbow position.

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      2. Shoulder Shrugs

      Shoulder shrugs are one of the best exercises to give flexibility and endurance to your shoulder muscles and there’s no risk of straining them under any weight.

      shoulder-blade-shrug

        Instructions:

        Step One: Stand straight.

        Step Two: Elevate both shoulders towards your ears and hold the position for five seconds. Do this for about 10 times a day.

        3. Shoulder Squeeze

        This is another non-strenuous exercise which you can do everyday to help build flexibility and stability in the shoulders.

        shoulder-blade-squeeze

          Instructions:

          Step One: Just pretend you’re a bear and get into the stance.

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          Step Two: With your chin tucked in, squeeze your shoulder blades together.

          Step Three: Hold position for 5 seconds. Repeat the exercise for 10 times.

          4. Hand Behind Neck

          You should always stretch an injured muscle that is caused by repetitive motion and wear and tear, however, you shouldn’t stretch an injury caused by blunt trauma. This hand behind the neck exercise gives you a great stretch for your shoulders.

          hand-behind-neck

            Instructions:

            Step One: Put hands behind neck.

            Step Two: Raise elbow high above shoulder line. Repeat for about 10 times each morning.

            5. Lateral Raise

            By giving your shoulders a new range of motions each day, you’ll be able to strengthen them and feel the difference within weeks. Try out the lateral raise to add new motions for your shoulders.

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            lateral-raises

              Instructions:

              Step One: Legs should be shoulder width apart.

              Step Two: Raise both hands with fists closed, to shoulder level. Do not go beyond the shoulder level.

              Step Three: Hold position for a second and slowly lower hands. Do this 10 times a day.

              6. Prone Horizontal Abduction

              This stretch exercise is so simple to do, you can do it just about everytime you wake up or before you go to bed.

              prone-horizontal-abduction

                Instructions:

                Step One: On your bed, let your weak shoulder hang off the bed.

                Step Two: Slowly raise your arm to your shoulder height. Never raise it above shoulder height.

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                Step Three: Slowly lower your arm down. Do it 10 times.

                7. Static Rotator Cut Off Contraction

                This exercise is a simple one with the resistance of the other hand. This is to restore mobility and flexibility to your injured shoulder.

                static-rotator-cut-off-contraction

                  Instructions:

                  Step One: Stand straight up.

                  Step Two: Keep the elbow of your weak shoulder at 90 degrees.

                  Step Three: Using the other hand, grasp the wrist of the arm at 90 degrees.

                  Step Four: Push the weak shoulder outward from body.

                  Step Five: Hold position for 5 seconds. Do 10 times for each arm.

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                  Last Updated on January 14, 2019

                  7 Ways To Make Exercise Fun For Everyone

                  7 Ways To Make Exercise Fun For Everyone

                  From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

                  What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

                  1. Take the scenic route.

                  Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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                  Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

                  2. Distract yourself.

                  No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

                  3. Listen to music or podcasts.

                  There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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                  4. Bring a friend.

                  Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

                  Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

                  5. Accessorize.

                  There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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                  For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

                  6. Compete.

                  A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

                  7. Relax.

                  The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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                  With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

                  Featured photo credit: tpsdave via pixabay.com

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