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

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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 September 8, 2021

                  10 Fitness Excuses You Need to Stop Making Now

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                  10 Fitness Excuses You Need to Stop Making Now

                  “You can have results or excuses. Not both.” – Anonymous

                  Human beings tend to only ever do as much as they absolutely need to.

                  Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

                  And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

                  Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

                  In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

                  Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

                  Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

                  1. I don’t have enough time.

                  This is probably the most common fitness excuse of them all.

                  First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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                  Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

                  A 30 minute workout takes up 2% of your day.

                  Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

                  2. I’m way too tired to workout.

                  Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

                  If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

                  You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

                  If you’re too tired to workout, change your sleeping habits, not your workout habits.

                  3. But exercise is so boring!

                  You don’t want to exercise because it’s boring?

                  So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

                  The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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                  If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

                  4. I have no motivation to workout.

                  If you think you need motivation to train you’re already half beat.

                  What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

                  That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

                  The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

                  Are you motivated enough to train for two minutes? That’s all you need.

                  5. I have kids to look after.

                  One day your kids might have someone to look after too: you.

                  Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

                  If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

                  You kids should be your biggest reason to exercise, not your biggest excuse.

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                  6. I don’t have anyone to train with.

                  What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

                  Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

                  By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

                  7. I don’t feel very well.

                  After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

                  At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

                  If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

                  8. The gym is too expensive or far.

                  If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

                  The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

                  There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

                  If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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                  9. I don’t know how to train properly.

                  If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

                  However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

                  People love giving out tips. You might even get a training partner out of it.

                  10. I feel intimidated by the fit people there.

                  This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

                  The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

                  Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

                  Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

                  Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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