Overcome Shoulder Pain With 5 Simple Exercises!

Shoulder pain can cause a lot of distress in your life. It can restrict the free movement of the shoulders. Our shoulder consists of ball & socket joint and it has to be moved almost throughout the day to perform different activities. Pain occurs when we hurt ourselves while performing strenuous physical activities like sports or manual labour.

However, it can be addressed effectively by following a few appropriate exercises. Exercise helps to increase the flow of blood supply across the muscles and ligaments as well as reduce the pain considerably. 

1. Arm-across-chest-stretch

• Grasp the right hand over and place it beside the waist
• Bring your left hand behind the elbow
• Pull the right arm across the left over the chest
• To ease the pain, bring down the arm until pain subsides
• Clasp for 30-60 seconds
• Relax and repeat the process with the left arm
• Perform 3-5 times

2. Neck Release

• Sit straight and gently bring the chin towards the chest, stretch should be felt behind the neck
• Lean the head to the left and stretch the right shoulder
• Lean the head to the right and stretch the left shoulder
• Perform each stretch by holding up to 1 minute

3. Chest Expansion

• Put an exercise band behind the back
• Clasp the band with both hands
• Hold the band and bring the shoulder blades together
• Slowly lift the chin upwards
• Perform deep breathing for 10-15 seconds
• Repeat  3-5 times

4. Seated Twist

• Sit straight in a chair and keep the knees together
• Turn the torso towards the right, place the left hand on the outer part of the right thigh
• Rest the shoulders and face towards the right and slowly push the right thigh
• Breathe deeply for 10-15 seconds and relax
• Repeat it on both the sides for 3-5 times

5. The 90, 90 Shoulder Stretch

• Stand in front of the door
• Raise the arms up to form a 90-degree angle from the body to shoulder
• Position the hands on a particular side of a door frame
• Put one step ahead while standing straight aligning the neck and spine
• Bend forward and face against the door frame
• Hold the stretching position for 20-30 seconds
• Repeat 2-3 times

By Dr. Shabtab Khalid
Zilaxo Advanced Pain Solution

Note: Through the synergistic combination of Classical Homoeopathy, Ayurvedic-Unani Formulations and Internationally Acclaimed Advanced Physiotherapy, Zilaxo Advanced Pain Solution aims to eradicate joint pain, counter the process of degeneration and promote bone health. The protocol is at once scientific, effective as well as safe. To avail treatment at Zilaxo, call on 1800 419 6607 (Toll free) or WhatsApp at +91 98304 26607.