Shoulder tightness or pain is common in today’s world. It affects 18-26 percent of adults. This comes as no surprise since we use our shoulders to press, pull, carry, hold, lift, and reach. With all this activity, the shoulders are prone to experience some degree of discomfort at some point in your life.
When shoulder pain isn’t treated, it can develop into a chronic problem that can inhibit everyday activities such as combing your hair or getting dressed. That’s why visiting a chiropractic clinic to address your shoulder pain immediately. In addition, there are things you can do at home to relieve discomfort in the shoulders, which include shoulder chiropractic exercises. These strengthening and lengthening exercises will help increase your range of motion, improve flexibility, and bring greater comfort to your movements.
The following are ten shoulder chiropractic exercises to do at home:
Exercise #1: Chest Expansion
The chest expansion is a great shoulder chiropractic exercise for promoting the range of motion and flexibility in the shoulder joints. While standing, hold a towel or exercise band behind your back using both hands. Next, move your shoulder blades towards each other as you broaden your chest while lifting your chin so you’re looking up towards the ceiling.
Hold the position for at least 30 seconds, and repeat 3-5 times. To increase the intensity of the stretch, pull your hands closer together.
Exercise #2: Across-the-Chest Stretch
This stretch increases the range of motion and flexibility in the shoulder joint and the surrounding muscles. Start by bringing your left arm across your chest, and use your right hand to support it. You can do these shoulder chiropractic exercises by placing it in the crease of the elbow.
Hold this position for one minute and repeat on the opposite side. Do this 3-5 times on each side. Lower your arm if you experience any pain in the shoulder joint when performing this exercise. To deepen this stretch, lift the stretched arm to shoulder height.
Exercise #3: Eagle Arms Spinal Rolls
This exercise stretches the shoulder muscles. To perform the eagle arms spinal rolls, first, get seated and extend your arms out. Next, cross your elbows with your left arm on top, and then bend your elbows so the backs of your hands and forearms are placed together. Bring your palms together by reaching your left hand around. Hold the position for 15 seconds.
As you exhale, roll your spine as you bring your elbows towards your chest. While breathing in, lift your arms as you open your chest. Repeat this motion for one minute then switch to the opposite side. If the positioning of the arm is uncomfortable, hold opposite shoulders instead.
Exercise #4: Neck Release
This exercise gently releases tension in your shoulders and neck.
To perform the neck release, first lower your chin towards your chest to stretch the back of your neck. Next, tilt your head gently to the left, and hold the position for 1 minute. This will stretch your right shoulder. Repeat this motion on the opposite side. Do this 3-5 times on both sides.
Exercise #5: Seated Twist
The seated twist targets your shoulders and neck. During this exercise, make sure your feet are always facing forward. The twist should start in the lower back. While seated in a chair, make sure your ankles are placed directly under your knees. Next, twist your upper body to the left to bring the back of your right hand to your thigh and place your left hand wherever it’s comfortable.
Hold the position for 30 seconds then repeat on the right side. Do this 3-5 times on each side.
Exercise #6: Shoulder Circles
This exercise is great for increasing flexibility and warming up the shoulder joints. While standing, place your right hand on a chair or any other appropriate surface. Let your left hand hang down and circle it five times in each direction. Repeat this movement on the opposite side. You can perform this exercise 2-3 times a day.
Exercise #7: Child’s Pose
This shoulder chiropractic exercise is a restorative pose, which is great for relieving tension in your shoulders, neck, and back. For support, place a cushion under your legs, chest or forehead. Get in the position of a downward dog pose, then bring your two big toes together, and ensure your knees are slightly wider than your hips. Extend your arms in front and sink your hips onto your heels. Let your chest fall heavy toward the floor to relax your shoulders and spine.
Maintain this pose for five minutes.
Exercise #8: Thread the Needle
This pose is great for relieving tightness in your shoulders, upper back, and chest. Place a block or cushion under your shoulder or head for support. On your hands and knees, lift your left hand to the ceiling while making sure your palm is facing away from the body. Next, bring your lifted arm under your chest, and over to the opposite side of your body while making sure your palm is facing up. Activate the left arm and shoulder to avoid collapsing. Keep your right hand on the floor for extra support.
Hold this position for 30 seconds, and then repeat on the right side.
Exercise #9: Doorway Shoulder Stretch
The doorway shoulder stretch strengthens the shoulders and opens your chest. To perform this exercise, stand in a doorway with your arms and elbows forming a 90-degree angle. While pressing your palms into the door frame, place your left foot forward. Lean forward and ensure you engage your core.
Hold the position for 30 seconds, and then repeat with your right foot forward. Do this 2-3 times on each side.
Exercise #10: Downward Dog Pose
This inversion pose stretches and strengthens the muscles in your back and shoulders. Start on your knees and hands. Next, lift your hips towards the ceiling by pressing into your hands. Slightly bend your knees as you evenly apply pressure onto your feet and hands. With your spine straight, bring your head in towards your feet so the shoulders are flexed overhead. Hold this pose for one minute.
In addition to shoulder chiropractic exercises, try using home remedies to ease the pain and encourage healing. Cloves, willow bark, and turmeric are great examples of natural pain relievers.