El shoulder pain is one of the most common. Every day, we bear weight, we spend hours in the same position, we constantly move and tense ourselves. Integrating a series of exercises will prevent you from feeling pain in this area at the end of the day.
The shoulders allow a high range of motion which gives us amplitude, but it is a vulnerable area. The shoulders support many loads and it is natural that we end up feeling discomfort. The following exercises will help you increase the flexibility of the area, and strengthen the muscles that surround it.
3 very effective exercises to improve the area and relieve pain
strengthens the area
Sit on a chair or stool. Keep your back straight and look straight ahead. Rest the soles of your feet on the ground and separate your legs hip-width apart. Place the palms of your hands behind your head and pay attention to your breath.
- Lean your trunk to the right without changing the orientation of your shoulders. Perform 10 repetitions and switch sides. Between both sides you can relax your arms so they don't tense up.
Increase your flexibility
In a quadrupedal position, separate the legs at the height of the hips, and the arms at the width of the shoulders. Keep your back straight and focus on not rounding your spine in the lower back.
- take a breath and put your right hand up to the sky. You will observe how your trunk is carried away and your gaze accompanies the hand. Hold for 5 seconds, return to the starting position and switch sides. Perform 8 repetitions with each arm. You can do it alternately.
Release tensions
Sitting on a chair or stool, with the soles of the feet resting on the floor, the knees form a 90 degree angle. Her back is stretched and her gaze is straight ahead. Her arms are extended forward and shoulder-width apart. The palms of her hands look at each other.
- Take a breath, and when you release bring the trunk towards your legs, at the same time that your arms go down to brush the ground and continue the movement backwards. In this position, your arms are extended behind you with the palms of your hands facing up, and your trunk as close as possible to your legs. Take a breath again, and undo the movement. Do 8 repetitions and rest.