There’s nothing that can affect your mobility more than a tight, sore shoulder. It may sound underrated, but a weakened shoulder affects a lot more than your ability to wave. Suddenly, your ability to open doors and brush your teeth has diminished and you’re left feeling pretty useless. To add further insult to injury, this damage more than likely came about from an insignificant movement – like sleeping in a weird position.
Luckily, there are ways to reduce stiffness and pain. Firstly, you need to decide if it is something that you can fix on your own or if you need a professional opinion. The risk with stretching out stiff joints is that you may overexert yourself and do more harm than good. As with any exercise, listen to your body!
We have identified 3 shoulder stretches that you can try to loosen up the joint and alleviate the pain.
Shoulder stretches to relieve pain and tightness.
Across-the-chest stretch: We’ll start with a simple exercise to warm you up. This stretch increases flexibility and improves your range of motion. If you begin to feel pain, lower your arm and try again.
Either sitting or standing, bring your left arm across your chest. You can support it with your right arm if need be. Hold for a minute before switching sides. Repeat as necessary.
Eagle arms spinal rolls: While sitting, hold your arms out to the sides. Cross your elbows before you with your left arm on top. With your elbows bent, place the back of your arms and hands together. Reach your left arm around to press palms together. Hold for about 15 seconds and then switch sides.
Thread the needle: Get down on your hands and knees. Lift your left hand to the ceiling with your palm facing away from you. Lower your arm and bring it under your chest and over to the right side of your body. Activate your left arm and shoulder to keep you upright. Put your right hand on the floor to support your body. You can lift it to the ceiling or place it on your left thigh, whichever is comfortable. Hold for 30 seconds before switching sides.
Alternative ways to relieve pain
If stretching isn’t helping to relieve the pain, you may want to find relief using different methods. The first recommended course of action is RICE. This involves resting, putting ice on the joint and compressing your shoulder. Elevating your shoulder is also a good way to alleviate pain.
An Epsom salt bath or heating pad can also provide some much-needed support. A massage or acupuncture treatment can assist in bringing balance to your body and reducing the side effects of the injury.
Of course, over-the-counter medication can be used in a pinch. Pain killers, menthol rubs, arnica creams and essential oils can also be used.
When it comes to pain relief and injuries, there’s no blanket approach to treating it. Stretching has proven to be most effective in alleviating pain when used correctly. Always do your research and then listen to your body when exercising.
If you would like to study to become a personal trainer then you need to contact us at Trifocus Fitness Academy. Have a look at our world-class Personal Training Diploma for additional information.