Exercises For Shoulder Pain Relief
The best exercises for shoulder pain relief are those that will help to strengthen the rotator cuff muscles and lengthen the spine. This muscle group is very susceptible to injury and can give you pain almost immediately after exercise. That being said, if you already have rotator cuff problems, you may need to avoid exercises that use the arm as a form of resistance, such as weight lifting or running. In this article, I’ll discuss some alternative ways to accomplish the same goal.
A great exercise for preventing injury is done on a stability ball. You can find many strength training exercises that use the stability ball, which is good to start with. Many therapists also use the stability ball during their exercise for shoulder pain relief sessions. To do this exercise, you must keep your back straight and your chin down while keeping your knees bent at a 90-degree angle.
There are two types of internal rotation exercises. These include external rotation exercises and internal rotation exercises. To do external rotation exercises, you’ll want to lie on your back. Then, using your dominant hand, you rotate your upper body forward while holding your elbow straight in the opposite hand. Then, you rotate your lower body away from your original position with your other hand, holding your elbow straight again.
An exercise for preventing shoulder injuries is to perform a variety of overhead activities. One activity that you could try would be to arch your back by raising your legs. Then lower your arms, hips, torso, and legs gradually to the sides. Arching the back like this causes the trapezius muscles to work against the aching area in your shoulders. Trapezius activity should be done on a stability ball so that you can test it first. Then add more variations of the activity by raising and lowering your knees, shifting your weight from one leg to the other, or moving your hands in front of your body while performing these exercises.
Shoulder Stretches You will also want to do some stretches for your muscles. If you are looking for exercises for relieving anterior shoulder pain, you will want to do gluteus medias stretches and deep abdominal rotations. Other stretches include superficial hip flexor stretches, piriformis stretches, and latissimus dorsi stretches.
In addition to the above exercises, you will also want to include some preventive measures. For instance, if you suffer from impingement, you need to stop immediately the activity that caused the problem in the first place. Also, you must take care of your posture when you perform overhead activities such as lifting. Keep your head up, and do not slouch. Use a lumbar support pillow to find that you are having a hard time keeping your spine aligned.