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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 June 1, 2020

                  17 Ideas to Get Motivated to Lose Weight Now

                  17 Ideas to Get Motivated to Lose Weight Now

                  You made it here – the decision to lose weight! This means that mindfulness is kicking in. This is important for motivation, weight loss, and health. Being healthy and active is necessary!

                  Our bodies were meant to move, not be sedentary. For weight loss, the success of your journey is based on your ability to stay motivated throughout.

                  Motivation is easy at first, but holding on to it may breed a little challenge. Please know that this is normal. You will have days where motivation is at its all-time high and other days where motivation is at an all-time low.

                  In this article, we’ll look into some of the best ideas on how to get motivated to lose weight and why we lose motivation easily along the weight loss journey.

                  Motivation and Inspiration for Losing Weight

                  There are varied reasons for wanting to lose weight. The one common factor: everyone needs motivation.

                  One piece of advice:

                  Motivation comes a little easier when you determine the reason for wanting to lose weight.

                  What is/are your motivating factors for losing weight? It is important to understand your “why”, no matter how small.

                  Losing weight, even just 5% of your weight can help:

                  • Improve blood sugar
                  • Reduce the risk of heart disease
                  • Lower cholesterol
                  • Reduce joint pain
                  • Reduce the risk of certain cancers

                  As someone who has been through this journey, I can tell you that it will require constant recharges of motivation.

                  I did it the old-fashioned way, diet, and exercise. It took me almost 3 years to achieve 85 pounds lost. That may seem like a really long time. However, keep in mind that healthy weight loss averages 1-2 pounds per week.

                    Motivation is really strong in the beginning, but it starts to shift when the results aren’t immediate. The results take time, and your motivation is the key to get you there.

                    Motivation is what gets you started. Habit is what keeps you going.

                    Common Weight Loss Motivation Struggles

                    Lack of motivation is common for many reasons. Motivation can trigger a number of emotions, making it hard to get motivated.

                    Some of the common motivation struggles that people face are:

                    1. Unsupportive Social Environment

                    Your social environment is your physical and social setting (home, family, friends, etc.). Many don’t realize the importance and influence of a social environment.

                    If you are trying to get on the right track and hear something like “oh, you don’t need to do that, let’s go out and get ice cream”, your motivation to do the right thing is will likely be impacted.

                    2. Lots of Hard Work for Slow Results

                    When you work out 5 times a week and carefully count your calories, naturally you want to see more than 2 pounds gone. Please keep in mind that normal and healthy weight loss averages 2 pounds per week – about 3500 calories burned means one pound lost.

                    3. Injuries

                    Many suffer from injuries that reduce their ability to exercise. However, you should also consider low impact exercises and exercise modifications.

                    Additionally, discussing approved workouts with your doctor is helpful. Exercise can still happen with an injury, but don’t lose motivation!

                    4. Cravings

                    You will have cravings, and that’s ok! Even the healthiest people have cravings. When cravings strike, be mindful of the craving and the portion.

                    Craving cookies? Bake them at home so that you can modify and control the recipe for your goal.

                    5. Healthy Food Is Expensive

                    There is a bit of truth and a bit of a lie here. Healthy food can be a bit expensive. However, if you eat more of a plant-based diet (fruits, vegetables, grains, etc.), the costs won’t skyrocket.

                    6. Lack of Time for Working Out

                    If losing weight is really what you are set out to accomplish, then you have to find some time. You have to schedule and coordinate your day to day to include working out.

                    For days that you simply can’t, make choices that force a little more movement. Park at the back of the parking lot and take the longer path to the store, take the stairs instead of the elevator, do squats while cooking, and/or do sit-ups during commercial breaks.

                    The Importance of Mindfulness for Motivation and Weight Loss

                    Be honest with yourself, how many times have you eaten something without actually thinking about what you were feeding yourself?

                    Mindfulness plays an important role in our everyday decisions, especially the decisions regarding our health. There are many mindfulness considerations that will help motivate you to lose weight.

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                    In the past, we were taught what to eat and what not to eat. However, there was no guidance on how to select and consume, which ultimately contributed to weight issues.

                    In general, people have a strong misconception about food and its purpose in our lives and health. This creates unhealthy habits that contribute to weight gain.

                    The importance of mindfulness in this journey is crucial to your weight loss success. That’s why mindfulness is essential in knowing how to get motivated to lose weight.

                    Take a look at this article to learn more about mindful eating: The Best Benefits of Mindful Eating for Weight Loss and How to Start Now.

                    17 Ways to Motivate Yourself to Lose Weight

                    1. Love and Appreciation

                    Love inspires motivation and motivation feeds appreciation.

                    Loving yourself motivates you to appreciate our body and all the things that it can do. Appreciation for the body improves body image and appreciation for body image leads to weight loss motivation.

                    2. Mindfulness

                    As discussed above, mindfulness is the key to success. Being mindful ensures that you are aware of your “why”, the reason for starting your weight loss journey, and are dedicated to making good choices that support your ultimate goal.

                    Mindfulness also keeps you aware throughout the process: food choices, social settings, and process/progress.

                    3. Be Committed

                    Your motivation for weight loss will suffer if you are not committed. Making a public commitment will help hold you accountable and enhance motivation.

                    4. Get a Mentor or Accountability Partner

                    Having a mentor and/or an accountability partner will help with maintaining your motivation. Having someone that inspires you and believes in you will also boost your motivation.

                    5. Animals Help Motivate

                    Getting a dog will increase movement because dogs have to go outside and play. A dog can be an accountability partner too! Not only will they make you move, but they are also awesome support beings.

                    6. Goal Setting

                    You know your “why” and now you’re ready to get started. What are your goals? Are they realistic?

                    As discussed above, an average of 2 pounds a week is normal and healthy weight loss. Setting goals like “I plan on losing 15 pounds in a week” will result in a lack of motivation at the end of the week.

                    7. Pace Yourself

                    The weight loss journey is a lifestyle transformation journey. This doesn’t happen within a few days.

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                    Habits take time to break. Don’t lose hope!

                    8. Perfection Doesn’t Exist and Setbacks Will Happen

                    Don’t be so hard on yourself. Be patient and love yourself through this process. This isn’t an easy journey, so expect a few setbacks as you transition and get into the groove.

                    9. Don’t Set Your Eyes on the End, Set Them on Each Day

                    What I mean is, focus on the journey, not the end goal.

                    If you are trying to lose 50 pounds, focusing on that number will motivate you initially, but it will cause a lack of motivation later due to being overwhelmed about the length of time.

                    Instead, focus on your daily goals.

                    10. Incorporate a Plan That Fits Your Daily Life

                    Everyone has different responsibilities and different reasons for losing weight. One plan doesn’t work for everyone.

                    Build your own plan – one that you can fit into your everyday life.

                    Mindfulness is key here and helps keep you motivated. Being mindful of your day and incorporating a weight loss plan is important.

                    A few suggestions:

                    • Reduce the number of calories you eat. Keep a food journal and track everything.
                    • Make smaller plates with smaller portions. Portion control is important.
                    • Reduce your unhealthy snack and sugar intake. Sugar can breed disaster.
                    • Stay away from deep-fried/fried foods.
                    • Eat a lot of fruits and vegetables.

                    11. Don’t Weigh Yourself Everyday

                    This is a huge NO. Weighing in once a week and keeping track of progress is what you need. Weighing yourself once a day is one of the fastest ways to lose motivation.

                    Remember, healthy weight loss averages 2 pounds per week.

                    12. Don’t Focus 100% on the Scale

                    The scale is just one way to track progression and even in that, special considerations must be given. You may have gotten on the scale 2 weeks ago and have lost 15 pounds, but this week you may gain 5 pounds.

                    If you turned fat into muscle, this will happen, so don’t lose motivation! This is a good thing. It means that you are burning fat and building muscle, and building muscle means toning up.

                    13. Celebrate and Reward Yourself

                    When you reach a goal, celebrate! Share your success with your social environment.

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                    Being happy and celebrating your achievement enhances motivation.

                    14. Hire a Trainer

                    It is okay to hire a professional trainer to help motivate and coach you toward your weight loss goal. The trainer doesn’t have to be a workout trainer. You can consider a dietician or therapist.

                    15. Use Music

                    Music is a motivation booster for sure! Music will help you move and groove, taking the focus off of the act and allowing happy to kick in and motivate you.

                    Research conducted by the North American Association for the Study of Obesity found that those who listened to music while exercising were more likely to stick with it than those who didn’t.

                    16. Keep Those Jeans

                    You may have a pair of jeans that you want to get back into. Keep them! Let them motivate you.

                    17. Take Pictures and Document Your Progress

                    Your body will change as your eating habits and exercise habits change. Take a picture at the start and consider a photo every 30 to 60 days. Seeing your progress will help keep you motivated.

                    How to Get Motivated to Lose Weight When Motivation is Lost

                    You may find yourself 100% motivated in the beginning and less motivated after a few weeks of trying.

                    Keep in mind that habits generally take 21 days to break. If you find yourself with 0 motivation after having been 100% motivated before, try these:

                    • Go back to your why. Why did you start? What was the purpose?
                    • Try resetting your goal. Maybe your initial goal was a little too aggressive. It’s okay to adjust and do what works for you.
                    • Talk to a coach or trainer. It is a good idea to discuss with struggles with professionals. Many will offer free insight and advice for getting started and staying on track.
                    • Reconsider an accountability partner and/or group. Being around like-minded people on your journey can help so much with motivation.
                    • Find out if working out is the problem. Working out alone can be a bit boring. Have you considered a group fitness class? This goes back to being around like-minded people who are sharing your journey.
                    • Get more motivational messages. Words and phrases of affirmation are so important. Loving yourself and being patient with yourself is at the core of success for this journey. How about waking up each day to a motivational message that you wrote for yourself?
                    • Stop comparing yourself to others. Weight loss reasons, weight loss motivation, and weight loss journeys are different for everyone. Focusing on the journey of others takes you away from your goals and accomplishments. Don’t compare your progress with anyone else’s. This is your journey and you’ll do great!

                    The Bottom Line

                    It took me almost 3 years to lose 85 pounds. I have kept my current weight for over 5 years and counting. This guide on how to get motivated to lose weight is only here to help you. It’s still up to you whether you will follow them or not.

                    Mindfulness and lifestyle transformations really are key for keeping it off. Your journey will make you strong, educate you, and transform you.

                    Your motivation is within. Find your “why”, hang on to it, be patient, love yourself, and you will find success at the end of the journey.

                    More Tips on How to Get Motivated to Lose Weight

                    Featured photo credit: Unsplash via unsplash.com

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