Exercise for shoulder pain and how to do it.

Exercise For Shoulder Pain And How To Do It.
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There are three main reasons for neck and shoulder pain: sitting in one place for a long time, not exercising, not sleeping properly at night. There are some physical problems in today’s lifestyle. Man has given up the habit of working hard in this technological age. Today we are talking about some easy exercises for neck and shoulder pain which are very beneficial. You will get relief from neck and shoulder pain.
Due to the habit of constantly sitting in the office, many people are troubled by physical problems. Neck and shoulder pain are also included in those problems.
Today we need everything to live a better life than others. Better homes, better pay, better scores, and a better world. Competition and struggle to get better have made all of us stand in front of each other.

Exercises for Shoulder pain at home

You can say that this is a gradual advancement. But the speed with which we want to make our progress is adversely affecting our health mentally, physically, and emotionally.

The needs of our desires have been met and a commitment to work to fulfill them is essential. In this sequence, we give ourselves great mental stress and turn the body into a factory or a machine.

After this many problems of the body begin to cause physical problems. One of the most common diseases that affect all of us is neck and shoulder pain.

In medical terminology, neck pain called ‘cervical’ is mostly caused by sitting continuously in the same posture for long periods of time or not sleeping properly all night and exercising less.

Shoulder Pain Exercise at Home 2021

Child Pose for neck pain

Kneel Sitting down on the floor. Place your calves on the ground in such a way that the two paws are joined together. Place your hands on both sides of the body. Release a long deep sigh and bring your torso between your two thighs while bending your waist.

Now gently place your head on the ground. Try as much effort as possible, do not try too vigorously on your own. Keep your palms on the ground on either side of your torso. Stay in the same posture for as long as possible. And then take a breath slowly, raising your body slowly and become straight.

shoulder pain exercise
shoulder pain exercise

Place your palms on the thigh facing the sky like you are surrendering to God. With this posture, not only the neck and back pain provide relief, but also the mind becomes calm. This asana makes you feel fresh by making the hips, thighs, and calves flexible.

Reclining Twist Pose

Lie on the ground keeping your back straight. Slowly lift your straight leg and bring it over the left leg. Keep the left leg straight. Make sure that the right leg makes a straight angle to the ground. Keep both your hands spread on the right and left sides of the body.

Turn the face to the right. Take some deep long breaths and release and remain in this posture for thirty seconds. Repeat this asana with the left leg. It not only makes your muscles flexible but also makes you feel full and blissful.

Cow Pose

Cat Pose

Exhale and take your head down, rounding your spine like a hunch. Gently attach your little one to your neck. Breathing and exhaling both these postures (gau mudra and cat mudra), take turns.

By doing this, you will have a mild massage of your spinal cord and stomach, without spending any money. In addition, you will also get neck pain relief.

Extended Triangle Pose

Stand up straight. Make a comfortable distance between your legs
Rotate your right claw 90 degrees and the left claw by 15 degrees.
Bring the center of your right heel in line with the center of the curve made by your left foot.
Make sure that your toes are pressing the ground and that the weight of the body is equally on both feet.


Take a deep breath inward, while exhaling, bend your body to the right side, go down from the hips, raise your left hand up in the air while keeping the waist straight and take the right hand down towards the ground. Go Thus keep both your hands in a straight line.
Place your right hand outward on the heel or the ground or keep it wherever possible without bending your waist. Drag your left hand towards the ceiling and bring it in line with the shoulders.

Keep your head in the middle or turn to the left, focus your eyes on the sister palm. Keep in mind that your body is bent from the side. The body should not be bent forward or backward. The buttocks and thorax should be completely open.
Stay stable while maintaining maximum body stretch. Keep breathing deeply. Relax the body with each outgoing breath. Be mindful of your body and breathing.
Whenever inhale, rise up, bring your hands down and straighten the legs.
Do the same process from your other side as well.

Neural – Hands-On Wall

Stand straight at some distance from the wall and place your right hand on the wall and tilt your neck to the left and hold it for 5-10 seconds. Similarly, put the left hand on the wall and tilt the neck to the right. Hold 5-10 seconds. Repeat this process 5-7 times.

Neck & Arm Stretch for shoulder pain

Be careful to stand upright and lift your right-hand side to side and tilt your neck to the left and hold it for 5-10 seconds. Similarly, lift the left hand one side of the side and tilt the neck to the right. Hold 5-10 seconds. Repeat this process 5-7 times.

Neck Lateral Flexor 

Take a stool and sit on it. Keep your waist and neck straight. Then raise your right hand and place it on your head. After this, tilt your neck to the left and hold it for 5–10 seconds. Then straighten the neck.
After this, put your left hand on the head and turn the neck to the right and hold it for 5-10 seconds. Then straighten the neck. Repeat this 5-10 times.

Posterior Shoulder & Neck Stretch (for Neck and Shoulder pain)

Stand upright in a careful position. Turn your right hand to the left and keep it pressed with the left hand. Then turn your neck to the right. Hold for 5-10 seconds.

Then straighten your neck and hands. In the same way, press your left hand with your right hand and your right hand. Turn your neck to the left. Hold for 5-10 seconds. Repeat this process 10-11 times.

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