By kkhealthcarecentre 
Certain body parts can stop us in our tracks when they hurt, even if it’s not a severe pain. One common issue is shoulder pain. The shoulder joint is crucial because it connects the arm to the torso, so when it hurts, using your whole arm can be incredibly difficult.
Shoulder pain can really mess with your daily routine. It can make simple tasks like typing or writing feel almost impossible. Most of us experience some shoulder discomfort occasionally, but for some, it’s more persistent. Whether you’re an athlete prone to injuries, someone who exercises regularly, or just feeling sore from office work, stretching exercises are your best bet for preventing and treating shoulder pain.
Doing shoulder rehab exercises correctly can improve your strength, functionality, and overall wellbeing. Here are some effective shoulder exercises to do daily if you often deal with shoulder issues:
1. Across Chest Arm Stretch: Stand up straight, extend one arm across your body, ensuring your upper arm and elbow touch your chest. Use your other arm to hold your straightened elbow, pulling it inwards to intensify the stretch. Hold for 30 to 60 seconds, then switch arms.
2. Neck Tension Release: Place one hand on your shoulder joint and the other above your ear on the same side. Tilt your chin toward your chest to feel a stretch across the back of your neck and head, then gently tilt your head away from the shoulder you’re holding. Hold for a minute and repeat on the other side.
3. Chest Expansions: Stand with feet hip-width apart, hold a towel or band behind you with straight arms. This creates tension that releases the chest and shoulders. Hold for 60 seconds, then release and repeat.
4. Seated Twist: Sit upright and twist to one side, using both hands as support. One hand goes on your hip, and the other on the chair base. Twist from your core, repeat on the other side, and do 3 to 5 twists each way.
5. Downward Dog: Start in a raised plank and push your hips up to form a triangle shape. Stretch your arms and legs while working towards getting your heels on the ground. Keep your shoulders relaxed to stretch them properly.
6. Child’s Pose: From downward dog, move forward to place your knees on the floor, sink your hips back onto your heels, and stretch your arms forward. Rest your forehead on the floor and hold for as long as it feels comfortable.
Remember, shoulder pain can appear at any time, regardless of your activity level. These stretches are most effective when done daily and as a part of a balanced routine including other exercises and a nutritious diet. It’s also a good idea to consult a health professional or physiotherapist for personalized advice. A massage can further help alleviate discomfort. For comprehensive treatment, focus on addressing the pain’s root cause, not just the symptoms. You might consider professional care for a more tailored approach to eradicating shoulder pain and improving your lifestyle.