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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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                  Lim Kairen

                  Content Writer

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                  Last Updated on January 5, 2021

                  15 Fitness Goals That Will Help You Live a Healthier Life This Year

                  15 Fitness Goals That Will Help You Live a Healthier Life This Year

                  Starting a journey with fitness goals is never easy, and you must remember this is not a crash diet; it is a lifestyle. Don’t panic and think you have to do it all at once, as this will most likely overwhelm you. You may also find yourself giving up because crash diets are not sustainable.

                  The best approach is to make simple changes to your daily habits, and over time, you will notice all your bad habits have turned into good ones.

                  Accordingly to a study by Phillippa Lally, a health psychology researcher at University College London, on average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact.[1] And how long it takes a new habit to form can vary widely depending on the behavior, the person, and the circumstances.

                  Here are 15 fitness goals to help you on your journey:

                  1. Drink More Water

                  W.H. Auden said it best when he said,

                  “Thousands have lived without love, not one without water.”

                  With any diet, the most important thing to remember is to stay hydrated. Drinking water will support your body with digestion, transporting nutrients to your bones and muscles, and even improving cognitive function.

                  Ideally, you want to drink about half your body weight in ounces per day, i.e. if you weight 150 pounds, you should drink 75 ounces of water a day.

                  2. Add Some Lemon and Apple Cider Vinegar to Your Water

                  It is recommended we sleep for about 8 hours a day, but this means we spend about 8 hours per day dehydrated. Therefore, hydrating your body first thing in the morning is absolutely necessary.

                  The best way to achieve hydration is by starting your day with a glass or even two of water. For that extra boost, add lemon juice and ½ teaspoons of apple cider vinegar. The lemon and apple cider vinegar will help your body with detoxifying, cleansing, and digestion.

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                  3. Stop Drinking Your Calories

                  Yes, keeping hydrated is important, but try to avoid high-calorie drinks, such as soft drinks, specialty coffee, and juices as they are full of fast-acting sugar.

                  Really push yourself to stop drinking such drinks, and before you know it, you will notice the benefits.

                  4. Start Stretching More Often

                  The benefits are vast and the repercussions of failing to stretch can be dramatic.

                  Do yourself a favor and always stretch before and after a workout. This will promote a healthy cool down, improve flexibility, and reduce next day aches. Failure to stretch can lead to injures and muscle damage.

                  Here’re some simple stretching exercises to get you started: 15 Static Stretching Exercises to Totally Enhance Your Workout Routine

                  5. Add in Some High-Intensity Interval Training (HIIT)

                  You may have heard about HIIT training because it is the big thing right now, and believe me when I say that it works and should absolutely be included in your fitness goals.

                  The benefits include lower body fat, increased stamina, leaner muscles, and fantastic hormonal benefits.

                  HIIT is where you perform an intense exercise for a very short time frame (about 30 seconds), followed by a slower exercise for about 90 seconds.

                  Performing a HIIT routine for 1-3 times a week will lead to great results.

                  6. Focus on Your Breathing When You Work Out

                  For the most part, breathing is second nature, but when exercising, you may find yourself holding your breath, and this can have negative consequences.

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                  It is important to consciously take deep breaths in through your nose and out through your mouth, as this will fill your lungs with oxygen and give you the necessary energy to continue your workout.

                  7. Build More Lean Muscle

                  We all want to have lean muscles. Not only does it look good, but it also has great health benefits, including:

                  • Improved posture
                  • Reduced body fat
                  • Improved metabolism
                  • Strong bones
                  • Protects and improves joint health
                  • Improved stamina

                  You can build lean muscle by lifting weights or through other specific exercises. Learn more about building muscle in this guide: How Long Does it Take to Build Muscle and Increase Fat Loss?

                  8. Decrease Body Fat

                  This may seem like an obvious one, but it is one of the most important steps to a healthier you. Reducing your body fat has a lot of benefits such as:

                  • Improved joints and tendons
                  • Lowered risk of diabetes
                  • Reduced risk of heart disease
                  • Reduced inflammation
                  • Better performance and endurance
                  • Improved appearance and confidence
                  • Better hormonal profiles in your body

                  Remember, it is not a race to see how quickly you can decrease your body fat. Healthy weight loss is around 1-2 pounds a week for your fitness goals.[2]

                  Crash dieting or pushing yourself too much in the gym can lead to you achieving an unrealistic target, and you may find yourself gaining all the weight you have lost.

                  Think of it as a lifestyle, and take it slow and steady.

                  9. Eat More Greens

                  What you eat is the most important factor in a healthier living plan. It is important to ensure you are getting as many nutrients and vitamins from the food you are eating as possible.

                  Focus on dark, leafy greens, as they will provide you with a wide array of vitamins, minerals, nutrients and antioxidants—all of which you body needs!

                  Don’t forget to avoid processed and manufactured food. They are usually high in fat and have minimal vitamins.

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                  10. Start Eliminating Sugar

                  Another top goal you can start immediately is reducing the amount of sugar you consume. It also won’t cost you anything, and will save you money and improve your health in the long run.

                  There’s no surprise we eat too much sugar, and this should be one of your top fitness goals moving forward. Cutting out liquid calories is a great way to start. If you’re looking for something sweet, turn to fruits or even dark chocolate.

                  Be careful to eliminate sugar from your diet slowly. Cutting it out all at once can cause symptoms of sugar withdrawal, which can drive you back to sugary snacks[3].

                  Common symptoms of sugar withdrawal

                    11. Allow Yourself to Rest and Recover

                    The workout is where you go to break down muscle tissue, and it builds back through proper nutrition, rest, and recovery[4]. It might be tempting to go to the gym for two hours every day as hard as you can to achieve your goals, but that’s not the most effective approach.

                    If you don’t allow for proper rest and recovery, it can set you back a few steps. Your body is more prone to injury and even illness as you can weaken your immune system from all the progressive intensity the body is facing.

                    12. Get More Sleep

                    When you are deprived of sleep, you make it next to impossible to achieve your health and fitness goals. Lack of sleep can increase stress hormones in your body, and over time these can lead to inflammation and chronic diseases.[5]

                    Make sleep a priority to let your body heal and rejuvenate. A good approach is 7 to 8 hours. Also, allow yourself some wind-down time and a pre-bed routine to help get more consistent sleep every night.

                    13. Focus on the Habit, Not the Result

                    It’s easy to get caught up in trying to achieve a certain look or shed time off of your mile, but the more important focus is on the habit that will bring you closer to those fitness goals.

                    Don’t look at the scale, the tape measurer, or the body fat percentage. Focus on the habits that will lead to those achievements.

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                    Don’t compare yourself to where others are; you’re right where you need to be.

                    14. Take Your Fitness Outside

                    This may be hard depending on the weather you experience, but the more you can be outside exposed to fresh air and sunlight, the better.

                    Being stuck in the gym doing cardio while staring at a wall won’t do much for your mental stimulation.

                    Try to challenge your body more by getting outside. Hiking is great and also just running and walking. Give yourself more access to nature and a constantly changing environment. It also beats breathing in that recycled gym air.

                    15. Do at Least One Pull Up

                    This is a great last goal to focus on because it’s a great test of strength and to see how you are progressing with your fitness.

                    If you haven’t been able to do one, you know what a challenge it can be. Having the goal of doing at least one pull up will not only show you how far you’ve progressed, but it is a great way to become dedicated and motivated.

                    The Bottom Line

                    These fitness goals will become more attainable through the year if you’re consistent with your fitness. Set yourself a concrete timeline for when you want to accomplish some or all of these in order to create realistic goals in the short term. In fact, start making one of these goals happen this month!

                    More on Setting Fitness Goals

                    Featured photo credit: Ivan Torres via unsplash.com

                    Reference

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