If you are suffering with pain in either shoulder that is not related to a possible broken bone, you are likely eager to remedy it right away!
This online diagnostic tool from The Stone Clinic, an orthopedic surgery & rehabilitation clinic, can help you narrow down what may be causing your pain. Always consult your doctor if the pain persists.
1.) Neck Release
Seat yourself in a chair with your back straight. Lower your chin as far as you can until you feel a slight tenseness along the back of your neck.
Now, lower your head first to one side and then the other side, feeling a gentle stretch as you do so. Do NOT strain!
NOTE: Genesis Orthopedics & Sports Medicine recommends doing three to five repetitions for the greatest relief.
2.) Sleep Properly
Arthritis Research UK suggests using two strategically placed pillows to ease night time shoulder pain.
Place one pillow under your neck and the other pillow parallel to your body with your injured arm draped over that pillow.
3.) Garlic Massage
Garlic contains natural anti-inflammatory properties. Home Remedy Hacks offers a simple preparation to ease shoulder pain.
Skin and mash four garlic cloves. Heat the mash with some mustard oil and massage gently into the painful area.
4.) Chest Expansion
What you need: exercise band, rope or strap.
Here are the steps to take:
- Using both hands, grasp the ends of the exercise band and hold it behind your back.
- Next, square your shoulders and point your chin at the ceiling.
- Breathe deeply in and out for up to 15 seconds, then release.
NOTE: Genesis Orthopedics & Sports Medicine recommends doing three to five repetitions for maximum relief.
5.) Stand Up Straight
According to Arthritis Research UK, one of the best natural remedies for shoulder area pain is simple good posture while sitting and standing.
6.) Lateral Arm Stretch
Extend your right arm out with your right hand parallel to your waist. With your left hand, gently hold your right arm at the elbow and pull it across your chest and to the left. Hold your right arm gently in place for up to 60 seconds. Repeat up to three times.
NOTE: Genesis Orthopedics & Sports Medicine recommends adjusting the height of the held arm until any pain subsides.
7.) 90/90 Shoulder Stretch
Stand in an open doorway area. Raise both arms to shoulder height and hold them out straight. Now bend your elbows to a 90 degree angle and place each hand on the door frame edge for balance.
Now position one foot slightly in front of the other. Lean your body forward as far as is comfortable and hold.
NOTE: Genesis Orthopedics & Sports Medicine recommends holding this stretch for up to 30 seconds or as long as is comfortable.
8.) Turmeric For Pain Relief
Turmeric is an herb with anti-inflammatory benefits. Home Remedy Hacks offers a simple recipe for a lightweight paste.
Combine 2 parts turmeric powder to 1 part coconut oil or olive oil. Mix and apply directly over the painful area.
NOTE: Use with care as turmeric can stain fabrics!
How to Relieve Shoulder Pain with This Simple Technique
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Which of these shoulder pain relief exercises helped you?
Share your experience and tell us in the comments section below 🙂36