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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 May 22, 2019

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  10 Simple Morning Exercises That Will Make You Feel Great All Day

                  There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                  One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                  In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                  Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                  1. Cat Camel Stretch

                  Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                  Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                  Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                  Here’s a video to guide you through:

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                  2. Go for a Walk or a Run

                  This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                  Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                  The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                  Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                  Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                  3. Jumping Jacks

                  Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                  Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                  4. Abductor Side Lifts

                  Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                  Do about 10 to 15 raises for each side like this:

                  5. Balancing Table Pose

                  This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                  Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

                  ablab

                    6. Leg Squats

                    Not just legs are involved but also hips and knees.

                    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                    7. Push Ups

                    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                    8. Bicycle Crunches

                    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                    Watch the video to see how this is done correctly:

                    9. Lunges

                    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                    10. Bicep Curls

                    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                    Here’re some important notes before you start doing this exercise:

                    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                    More Articles About Exercises for Beginners

                    Featured photo credit: Unsplash via unsplash.com

                    Reference

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