Question By: When dealing with shoulder pain, gentle exercises that strengthen and stabilize the muscles surrounding the shoulder joint are often recommended. Here’s a friendly guide to exercises that can help:
1. Pendulum Stretch: Stand and lean over slightly, letting your arm hang down. Swing your arm gently in small circles, both clockwise and counterclockwise, to increase blood flow and reduce stiffness.
2. Shoulder Rolls: Roll your shoulders forward, then backward in slow, controlled motions. This helps loosen up the muscles and improve range of motion.
3. Wall Walks: Stand facing a wall and slowly walk your fingers up the wall as high as you comfortably can, then walk them back down. This exercise helps improve shoulder flexibility and strength.
4. External Rotation: Using a resistance band, anchor it at waist height and hold one end with your hand. Keep your elbow at a 90-degree angle and slowly rotate your forearm outward. This strengthens the rotator cuff muscles.
5. Scapular Squeezes: Sit or stand with your arms at your sides. Squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for a few seconds, then relax. This exercise helps improve posture and stability.
Always start with gentle movements and gradually increase intensity as your pain decreases and strength improves. If you experience persistent or worsening pain, consult with a healthcare provider or physical therapist for personalized guidance.
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