Simple Exercises for Shoulder Injury Rehabilitation at Home

Shoulder injuries can happen to you when you are trying to lift some heavy weight or have somehow moved and twisted your shoulder joint. It can happen while playing some specific forms of sports. No matter the reason for a shoulder injury, there are some specific exercises that can provide healing. You can perform at home when you are experiencing shoulder pain.

Shoulder pain affects your day-to-day life. However, there are a number of gentle stretches and yoga poses that you can perform to ease the pain in the shoulder muscles. Whether there is swelling in your shoulder area or some tension, these shoulder injury rehabilitation exercises can bring you the comfort you seek.

The truth is that shoulder pains are common. Many people have benefitted from performing these exercises at home. Apart from relieving pain for you, these exercises can also enhance the strength and flexibility of your shoulder muscles so that you can benefit from an improved range of motion.

As you perform the exercise discussed below, you should start doing them for 10 minutes in the beginning and then increase the time as you get used to them. You should do the stretching as far as you are comfortable. Your range is going to increase over time. Here is a look at the best exercises for your neck pain.

Neck release

The neck release exercise is the perfect and gentle method to ease the tension in the shoulders and neck.

• At first, lower the chin gently toward the chest. You will feel a stretch right along the line of your neck.
• Tilt your head slowly to the left and stretch the right shoulder
• Stay in this position for about a 30 sec to 60 sec ( increase gradually to avoid over stretching )
• Next, repeat it with the opposite side.
• Perform each side 3 times

If you are looking to deepen the stretch, follow the steps described below.

• Keep one hand on the shoulder and another hand above the ear so that you can gently guide your movement.
• Now lower the chin and bring it toward the chest. You are going to feel a stretch right along the line of your neck.
• Tilt your head gently to the left to stretch your right shoulder.
• Stay in this position for about a 30 sec-60 sec (increase gradually to avoid over stretching )
• Next, repeat it with the opposite side.
• Perform each side 3 times

Across-the-chest stretch

Performing this stretching exercise can boost the range of motion and flexibility of the shoulder joint as well as the muscles in the surrounding area. As you perform this exercise, make sure you lower the arm if you feel some pain in the shoulder.

• Bring the right arm gently across the chest.
• Keep the arm in the left elbow crease and use the left hand to support the arm.
• Stay in this position for 30 sec -60 sec
• Next, repeat it with the opposite side.
• Perform each side 2 to 3 times.

Practicing these exercises can reduce your shoulder pain easily.