Shoulder Rehab Exercises: Improve Strength and Function
There are those several body parts that prevent us from doing anything we are supposed to when they hurt. Even though they may not be severe, they are annoying enough and appear repeatedly, making them tough to deal with and work through. One such pain is shoulder pain. Since the shoulder joint basically connects the arm to the torso, when it hurts it is very difficult to use the entire arm.
Shoulder pain can be so prohibitive to your daily routine that you are rendered useless with the usual chores and work like typing or writing. Really, no one is immune to a twang of discomfort every now and then, but this can be more than a more uncomfortable experience. Whether you are a professional athlete who is prone to an occasional injury in the name of competition, an exercise enthusiast who does several mid-intensity training sessions a week, or just noticing a few periods of pain whilst you are working away at your desk, as usual, the best thing you can do to prevent and treat shoulder pain is stretching exercises.
Shoulder rehab exercises are going to work for you, trust us, but only if you do them correctly. They will help you improve your strength, functionality, and overall wellbeing. The following are the most important shoulder rehab exercises you should do every day if you have frequent shoulder issues.
1. Across Chest Arm Stretch
This is a classic stretch and it helps to both relieve and release tension that has built up within your shoulder joint. It is quite easy to do. Simply stand up straight, extend one arm straight and move it across your body, ensuring that your upper arm and elbow are touching your chest. Hinge your free arm underneath and hold onto your straightened elbow, pull inwards to hold in place, and intensify the stretch. Hold for thirty to sixty seconds and proceed to repeat on the other arm. When you feel that the muscles of the upper arm and shoulder are stretching, you will know that you are doing it right. Do not release as soon as you feel the stretching happens.
2. Neck Tension Release
Release tension between your neck, chest, and shoulder by placing one hand on your shoulder joint and the other just above your ear on the same side of your body. Tilt your chin towards your chest, you should feel a stretch across the back of your neck and head. Slowly and carefully tilt your head away, the opposite direction of the shoulder that you are holding. Hold this for a minute and repeat on the other side. This feels very good in the morning or after a nap, or even after sitting for longer behind a computer screen. It is something you should do a couple of times a day.
3. Chest Expansions
This is a very useful stretching move that also helps if you experience chest tightness or back pain. You can easily increase your range of motion in both shoulders by standing with your feet hip-width apart, toes facing forwards. Straighten arms behind you, holding onto a towel, strap, or elasticated band. The tension should provide an amazing release across your chest and shoulders. Hold for sixty seconds and then release and repeat. Stretches like this one that includes most of the body are some of the best there are. You can bend over and voila, you are stretching your back, calves, and hamstrings too.
4. Seated Twist
This one is so easy that you can do it while sitting anywhere. Sit upright in a chair and support your spine away from the backrest. Twist to one side, using both hands as supports, one on your hip, the other on the base of the chair on the same side. You should twist from your core. Repeat on the other side, twist three to five times each. This improves flexibility and joint mobility. A similar exercise can be done while standing to care for your lover back and hips.
5. Downward Dog
Downward dog both strengthens and increases flexibility in your shoulder and back muscles and it is one of the favorites for many people. Create a triangle shape with a raised plank, sending your hips back towards the ceiling, spreading your fingers, straightening your arms, wrapping your leg muscles, and going up on the ball of your feet. Stretch backward, working towards resting your heels on the ground. Make sure that your shoulders are relaxed and not bunched up towards your ears in order to properly stretch them.
6. Child’s Pose
Last but not least, we have a relaxing, restorative pose to finish things off. From the downward dog, as soon as you finish it, move forwards to gently place your knees on the floor, tucking your toes beneath your legs or flattening your feet against the floor, whatever feels most comfortable for you. Sink your hips back on to your knees, stretch your arms straight out on the floor in front of you and press your palms downward. Put your forehead against the floor or against a cushion. Hold for as long as you like or as long as it feels right and/or comfortable.
Tips to Relieve Shoulder Pain
Remember that shoulder pain can creep up at any time, no matter how active or sedentary you are. These stretches and exercises are going to be the most effective when you do them as a set and repeat them daily. In addition, you will benefit most if you use them in conjunction with other forms of activity and a balanced diet. We highly advise you to seek out a health practitioner or an accredited local physiotherapist for custom advice and ongoing care. A massage may be in order as well just to make things feel better overall. Physio will treat you entirely, focusing on the cause of the pain and not just the effect it has on your body. If you want to learn more and try it out, why not book Evoker professional care to eradicate shoulder pain once and for all and to enhance your overall lifestyle. You will not regret it.
Ready to say goodbye to persistent pain?