Shoulder Tension Exercises

Many people suffer from tension pain in their shoulders. This pain can be caused by several different factors, including bad posture or stress. The pain caused by tension in the shoulders can be quite debilitating. While you may be tempted to take some pain medication to ease your suffering, you may want to try one of the following exercises. They are designed to relive shoulder pain and get you back on your way.

Arm Circles

Stand with your back straight and your feet together. Slowly bring your arms up so they are perpendicular with your body. Once there, circle your arms in a clockwise manner for a count of 15. Stop and rest them for a count of five and then circle them in a counterclockwise manner for an additional count of 15. Hold your arms out and relax for five more beats and then slowly lower them to the body. Try these two or three times for the best results. Make sure to keep your arms as straight as possible at shoulder height.

Elbow Press

You can do this exercise either standing or sitting, but you must make sure to keep your back straight. To start, place your right hand behind your left shoulder. Grab your right elbow with your left hand and pull your right elbow toward your left side. When you can go no further, hold the position for 20 beats. Once completed, relax your arms for five seconds. Repeat the exercise on the other side, placing your left hand behind your right shoulder and pulling your left arm to your right side. Make sure you hold this for 20 beats as you did the right hand side.

Shoulder Stretch

Just like the elbow press, this exercise can be done either standing or sitting. Wrap your right arm in front of your body and place your right hand on your left shoulder. With the left hand, grab your left elbow and pull your elbow across your body as far as you can. Hold this position for 20 beats and release. Move your arms back to a neutral position and hold for five seconds. Repeat the exercise on the other side, holding for a count of 20 and then relaxing for five. Repeat this exercise three to four times on each shoulder.

Shoulder Shrug

The shoulder shrug will require you to stand up with your back straight. Slide your right arm down your body and light your left shoulder as you do. Hold this position for a count of 10 and then slowly move back to the neutral position. Repeat this on the other side, moving your left arm down and lifting your right shoulder and hold this for 10 seconds before returning to a relaxed position.

Whole Arm Stretch

This simple exercise will help flex the muscles in your shoulders, allowing them to contract. Simply interlace your fingers and stretch your arms over your head. Hold this position for a count of five. Bring your arms down and relax for five seconds. Do these in a repetition of three to five. Make sure that your palms are facing the ceiling to get the most out of this exercise.

References

• Information about shoulder exercises and stretches