Top 5 Exercises to Relieve Shoulder Pain

Shoulder pain is often attributed to incorrect postures and is common pain we must endure throughout most of our lives. When the pain becomes chronic, though, that’s when it’s most unbearable. Apart from bad posture, the lack of daily exercise is also what contributes to the situation. Especially in the office environment where we sit on chairs for most part of the day – it affects the joints, muscles, AND bones.

Here are top 5 exercises to relieve shoulder pain:

  1. Neck Release


A great exercise to relieve shoulder pain, is the Neck Release stretch. Sit in a straight posture and angle your chin towards your chest. Rotate your head on the left side and stretch the right side of the shoulder. You should be able to feel the stretch by now. Hold it for one minute then repeat 3 – 5 times.

  1. Chest Expansion


Breathing is very important when it comes to exercising.  Allow the oxygen to pass through the nose and exit  the mouth. All you need is a rope that you can tie on your back and then hold it with your hands. While making this position, you must look at the ceiling and then breathe deeply for 10-15 seconds. This exercise should be done for 3-5 times.

  1. Rotated Seat


You must sit straight with your knees joined. Place your chest to the right side and your left hand should be placed on your right thigh. Make your shoulders relaxed and look at the right side while asserting force on your right thigh. This exercise should last for 10-15 seconds for the first time and repeat 3-5 times on both sides.

  1. The 90, 90 Shoulder Stretch


Who knew that a 90 degree angle would be this helpful other than in mathematics? Here is a great exercise to relieve your shoulder pain. You need to stand with a door and pull your arms up in the air so that your elbow should be at a 90 degree angle. Place your hands on both sides of the door frame. Then move one step forward to align with your neck and spine. Afterwards, lean forward and hold yourself alongside the door edge. Your body should stretch and the stretching should continue for 20-30 seconds. You need to repeat this exercise twice or thrice.

  1. Band Pulls


Band pulls are best for stretching your shoulder. All you need is to sit in a position as if you are rowing a boat. Wrap the band around your feet and hold the ends of it, in each hand. Pull the band against your chest as if you are paddling. Repeat this exercise for 3-5 times.

These shoulder exercises will really help you in daily life and improve your shoulder function.  Avoid injury or rupture your shoulder constitution. .Therefore, if you feel the stretch is too much, release, let go, and repeat.