Shoulder Pain: Causes And 3 Effective Exercises To Get Rid Of Shoulder Pain(2023)


Causes of shoulder pain

Since the shoulder connects the arm to the torso, it plays a significant role in many bodily functions. It is one of the body’s most complex and versatile joints as a result. But because of its complexity, it is prone to pain and injury. Pain, stiffness, tightness, or restricted range of motion in the shoulders can occur for a variety of causes. Thankfully, you don’t have to put up with it. You can restore your lost range of motion and get some pain relief by performing a few exercises at home.

Health Shots spoke to Fitness First coach Vikash Sharma about these exercises, which might increase the range of motion in your shoulders and help relieve pain and stiffness, particularly around your shoulder and neck. You can perform these exercises at home and if done in the right manner, they can show quick results.


1. Shoulder flexion with band

A shoulder flexion is when you shift your arms from their natural resting place at your sides to a straight line above your head. The movements can be different also and you can also use a resistance band for it.

Strengthen your shoulders with these exercises. 

Here’s how to perform it:

  • Don’t breathe into your stomach; instead, inhale into your lungs.
  • Exhale while allowing your spine to hollow.
  • Use water bottles in the

2. Pectoral stretch

Pain and bad posture are caused by tight pectoral muscles. You must thus stretch these muscles. A pectoral stretch aims to extend your chest muscles and loosen up your shoulder area.

Here’s how you can stretch your pectoral muscles:

  • Hold a towel or interlace your fingers behind your back.
  • Maintain a relaxed, shoulder-width distance from your ears.
  • Lift the towel back behind you gently.
  • Exhale while lifting your shoulders back and raising your hands.
  • With this stretch, be gentle. Don’t push yourself too hard throughout it. Carry it out comfortably.

3. Shoulder shrugs

Shoulder shrugs are a well-known form of workout for building up your upper arm and shoulder muscles as well. In fact, a 2017 review from the National Institutes of Health, published in PubMed Central, indicated that neck and shoulder strengthening exercises have the power to considerably reduce discomfort. Always finish your shoulder exercise  by doing shrugs.

Shrug it like a pro.

Here’s how to perform shoulder shrugs:

  • Simply look straight, push your shoulders up with an exhale, and hold some heavy dumbbells in your hands.
  • Try to touch your ears.
  • Look forward while maintaining a straight neck and spine.
  • Now, when you inhale, lower your shoulders.
  • Perform at least 20 repetitions of each for 5 sets.

About the Author

A profuse writer that breach through the realms of science and literature crafting narratives.