Shoulder pain is one of the most common types of pain experienced by people. Many factors can contribute to shoulder pain, including repetitive motions, injuries, and even posture. Over time, not addressing these issues can create a vicious cycle where your shoulder continues to ache more and more frequently. Managing your shoulder pain early on is the best way to ease any associated pain you might be experiencing and prevent it from worsening. It might be worth looking at how to apply kt tape to shoulder to support you when exercising or stretching. As a result, we’ve put together this helpful guide with 4 effective ways to ease that nagging shoulder pain and prevent it from returning in the future.
By Team Savant
Image: Teslariu Mihai
The Eagle Pose
The Eagle pose is a great exercise to help ease shoulder pain, particularly if you are experiencing it due to injuries. The pose can be performed either while standing or seated. To perform this pose, you will want to begin by bringing your hands together in front of you with your palms pressed together. Then, slowly start to lean forward, bringing your head towards your hands. You can either allow your head to rest in between your palms, or you can rest the crown of your head on your hands. By bending forward, you are opening up your chest and helping relieve any tension or pain you may be experiencing in your shoulders. This can help with injuries such as rotator cuff tears and frozen shoulders by increasing blood flow to the injured area and improving flexibility.
Child's Pose
Child’s Pose is a yoga pose that reduces stress and eases pain in your shoulders. While there are many variations of Child’s Pose, the most common is sitting on the floor with your knees bent and your feet flat on the floor. Next, you want to lean your torso backward, grabbing your ankles and bringing your chest towards your thighs. You can also place your hands on your knees or calves. In this position, you should take deep breaths while focusing on your breathing. You can also whisper a mantra to yourself or meditate while in this pose. In this pose, you are fully extending your arms while also placing your head in a relaxed position. This pose will help you release shoulder and back tension while also improving blood flow.
Lateral Raises
Lateral Raises are a great upper-body exercise that targets the muscles of your shoulders, biceps, and core. This exercise is excellent for strengthening your shoulders and upper body to prevent future injuries. It is also a great way to activate your scapular muscles and keep them healthy and pain-free. Doing this exercise with dumbbells is best to ensure proper form and avoid overusing your shoulders. To perform the exercise:
Start with your knees bent, feet on the ground, and dumbbells in each hand.
Slowly lift the dumbbells to either side of your head, keeping your elbows close to your side.
Hold the position for a few seconds, then slowly lower the dumbbells to their original position.
Do 5 sets of 10 reps, and take breaks as needed if you feel pain or discomfort.
External Shoulder Raises
External shoulder raises are an excellent exercise for strengthening and mobilizing the muscles of your shoulders. This is a great exercise if you’re trying to improve your posture and want to target the muscles that pull your shoulders forward. It’s essential to do this exercise with a lightweight, as it can be easy to over-exert your shoulders if you’re not careful. To perform the exercise, start with your feet shoulder-width apart, and knees slightly bent. Keep your back straight with your shoulders pulled back and hands in front of your body, with your weight on your heels. Slowly raise your arms to your sides, parallel to the ground, squeezing your shoulder blades together as you move. Hold the position for a few seconds, then slowly lower your arms to the starting position. Do 5 sets of 10 reps, taking breaks as needed if you feel pain or discomfort.