3 exercises against shoulder pain

Besides back pain, shoulder pain is one of the main complaints of people who have to do their work at a computer. In the long run, long periods of sitting lead to tension in the shoulder and neck area and cause long-lasting pain that goes beyond sitting. A rounded posture that shifts to the upper body also contributes to overworking the muscles around the shoulders. Counteracting it with regular workouts can reduce or eliminate shoulder pain.

Strengthening the shoulder muscles against shoulder pain

Stand up straight and keep your head straight. The chin can still be minimally directed downwards. First, extend both arms upward. Now angle the left and right elbow to reach with the left hand to the right elbow. For an increased stretch, you can pull your elbow towards your head. In the shoulder area, the muscles are stretched and thus strengthened. Now stretch the left shoulder area performing the exercise on the other side.

3 exercises against shoulder pain Physiotherapie Praxis Berlin Mitte Christian Marsch
3 exercises against shoulder pain Physiotherapie Praxis Berlin Mitte Christian Marsch

You can do this exercise in between and hold it for a few seconds at a time. You will feel a relaxation in the shoulder region directly afterwards, which – with repeated training – will last.

Shoulder circles to relax the muscles

A simple exercise that is familiar from gym class is circling the shoulders. This workout works both sitting and standing. It is important to make sure that your spine is neither in a hunchback, nor in a hollow back. Your thoracic spine should also be erect. Now you can circle your shoulders back several times, slowly and with concentration, so that the muscles in the painful areas strengthen.

Strengthening the neck muscles against shoulder pain

Since the neck muscles are closely linked to the shoulder muscles, it is important to take care of these muscles and tendons as well. The one-sided movement in everyday life impairs flexibility and causes tension and even pain in the shoulders. To stretch the neck muscles, sit or stand upright.

Shoulder pain three exercises against physiotherapy practice Berlin Mitte Christian Marsch
Shoulder pain three exercises against physiotherapy practice Berlin Mitte Christian Marsch

Now tilt your head to the right and reach your right arm to the left side of your head to stretch your left neck muscles. Increase the stretch when you already feel comfortable in the initial position. Now perform this movement for the other side. When you are done with the exercise, you can trace in your shoulders and will notice a relaxation that will be permanent if you do the exercise daily.

Shoulder pain 3 exercises against physiotherapy practice Berlin Mitte Christian Marsch
Shoulder pain 3 exercises against physiotherapy practice Berlin Mitte Christian Marsch

Give yourself a few minutes of downtime each day to strengthen your shoulder muscles. If pain and tension persist, it also helps to consult a physical therapist. However, pain can usually be effectively alleviated through self-discipline and stretching sessions.