7 Effective Exercises You Can Try At Home To Relieve Shoulder Pain

Ever encountered a shoulder pain after weight lifting or lifting your arm up to clean that top shelve? Most would brush it off as a common problem and hope the pain would go away, but it hardly does. Worse, it could develop into a serious problem.

The Cause? Biceps Tendinitis!

You might be moaning at the extremely scientific sounding name, but it is essential to know what’s causing that pesky pain you’re experiencing in your shoulder all the time! The Biceps tendon is a muscle in your shoulder but specifically, it is the tendon that connects your “big guns” to your shoulder bones.

It Can Get Worse And It Will Get Worse

Biceps Tendinitis is the inflammation of the tendon due to years of heavy lifting, or countless overhead motions that we do when we swim, take a swing of the baseball bat or serving the tennis ball. Untreated, Biceps Tendinitis can develop into your worst nightmares such as arthritis in your shoulders leading to a frozen shoulder and shoulder pain, tears in your shoulder joints and even dislocation!

Don’t Worry. These 7 Exercises Will Get You Through This

What these 8 exercises can help you to achieve here is the overall strength of weak shoulder muscles and if you are a heavy lifter, it is advisable to stay away from lifting unbearably heavyweights for the time being.

1. Hands Against The Wall

This exercise can help to strengthen the back as well as both the biceps and triceps muscles. Most importantly, the holding position can help you build endurance.


Instructions:
Step One: Straighten your neck and back and place your hands on the wall.
Step Two: Now bend your elbows and bring yourself towards the wall with your back straightened. Hold the position for 5 seconds.
Step Three: Bring yourself back up to your straightened elbow position.

2. Shoulder Shrugs

Shoulder shrugs are one of the best exercises to give flexibility and endurance to your shoulder muscles and there’s no risk of straining them under any weight.

Instructions:
Step One: Stand straight.
Step Two: Elevate both shoulders towards your ears and hold the position for five seconds. Do this for about 10 times a day.

3. Shoulder Squeeze

This is another non-strenuous exercise which you can do every day to help build flexibility and stability in the shoulders.

Instructions:
Step One: Just pretend you’re a bear and get into the stance.
Step Two: With your chin tucked in, squeeze your shoulder blades together.
Step Three: Hold position for 5 seconds. Repeat the exercise for 10 times.

4. Hand Behind Neck

You should always stretch an injured muscle that is caused by repetitive motion and wear and tear, however, you shouldn’t stretch an injury caused by blunt trauma. This hand behind the neck exercise gives you a great stretch for your shoulders.

Instructions:
Step One: Put hands behind neck.
Step Two: Raise elbow high above shoulder line. Repeat for about 10 times each morning.

5. Lateral Raise

By giving your shoulders a new range of motions each day, you’ll be able to strengthen them and feel the difference within weeks. Try out the lateral raise to add new motions for your shoulders.

Instructions:
Step One: Legs should be shoulder width apart.
Step Two: Raise both hands with fists closed, to shoulder level. Do not go beyond the shoulder level.
Step Three: Hold position for a second and slowly lower hands. Do this 10 times a day.

6. Prone Horizontal Abduction

This stretch exercise is so simple to do, you can do it just about everytime you wake up or before you go to bed.

Instructions:
Step One: On your bed, let your weak shoulder hang off the bed.
Step Two: Slowly raise your arm to your shoulder height. Never raise it above shoulder height.
Step Three: Slowly lower your arm down. Do it 10 times.

7. Static Rotator Cut Off Contraction

This exercise is a simple one with the resistance of the other hand. This is to restore mobility and flexibility to your injured shoulder.

Instructions:
Step One: Stand straight up.
Step Two: Keep the elbow of your weak shoulder at 90 degrees.
Step Three: Using the other hand, grasp the wrist of the arm at 90 degrees.
Step Four: Push the weak shoulder outward from the body.
Step Five: Hold position for 5 seconds. Do 10 times for each arm.
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