Shoulder joint is one of the most complex joint of the human anatomy. It give the arms its 360-degree mobility and keeps stability in the bones, tendons, muscles and ligaments of the shoulder. Having shoulder pain leads to inability to perform day to day tasks. Winter is coming and the cold can causes more pain. You have to be prepared for the upcoming cold. There are a number of exercises that you can do at home which have the potential to relieve pain.
Always remember to consult your health care specialist is you experience persistent shoulder pain.
1. Arm-across-Chest Stretch
Stretch your out in front of you while keeping it near your waist. Take your left hand behind you elbow and start pulling your right arm to the left side and across the chest. If you start to feel unbearable pain in your shoulder, lower your arm for a few moments so that the pain subsides.
The goal of this exercise is to stretch you right arm across the chest until there is no pain. Hold this position for about a minute than take a 20-second break. Repeat the same procedure for left arm.
2. Neck Release
Sit straight up and slowly start to lower to chin toward your neck until you start to feel the stretch on the back of your neck. Lean your head towards the left side to stretch your right shoulder and repeat the same procedure on the right side to stretch your left shoulder. Hold this stretched position for one minute in each direction. Make sure to breath deeply while your stretching and repeat 5-6 times.
When you start to feel that the pain is subsiding, elevate your arm and pull it across your chest to increase the stretching.
3. Chest Expansion
Put an exercise band, strap or rope behind you back and grasp it with both hands. Hold the strap with both your hands and contract your shoulder blades towards each other. Gently lift your chin upwards and breathe deeply for 15-20 seconds before releasing. Repeat this exercise 3-5 times.
When you feel the pain subsiding, increase the stretch by moving your hands closer to the strap.
4. Seated Twist
Sit straight up on a chair and keep your knees together. Start to twist your torso to the right side while placing your left hand on the outer side of your right thigh. Try to relax your shoulder as you turn your head towards the right side while pushing your right thigh. Stay in this stretched position for about 15-20 seconds while breathing deeply. Repeat the same procedure for your left side.
One good way to release shoulder pain without exercising is to massage them with a herbal oil. While basic herbal oil can also be used to massage the area, using a pain reliving herbal oil can give you that much of an edge. The best herbal oil to relieve all types of joint pain is Gold oil. It can be bought online through trusted vendors or you can buy it through an Ayurveda/Herbal clinic.