• 31 Dec - 06 Jan, 2023
  • Mag The Weekly

In a single day, our shoulders "carry" a lot of work – from carrying, tugging to lifting and holding. Our shoulder muscles are used in almost every action we take. Our daily activities entail a lot of twisting and tugging of the muscles, which can easily cause shoulder pain and impede mobility. Tightness or soreness in the shoulders is common. It affects 18 to 26% of adults, and the only way to relax the muscles and flex them is to do some simple shoulder exercises. A few exercises that you can perform to relieve shoulder pain are given below. You can do these at any time of day; they just take 15 minutes.


Sit down comfortably on a chair with your spine straight. Hold your left hand from your elbow with your right hand and draw it across your body towards your chest. You will feel a pull in your left shoulder. Ensure that your hand is at your shoulder height and close to your body. Pause for 5-10 seconds and then take the hand to the normal position. Do the same with the other hand.


Stand straight on the ground with your feet slightly apart from each other and arms by your side. Take both of your hands at the back and claps them together. If you are not able to do it, then use a small towel and hold it with both your hands. Open your chest and move your shoulder blades towards each other (Like you are pulling them backwards). Hold for 5-7 seconds and then release. Repeat this 10- 15 times.


Stand straight on the ground with your feet slightly apart from each other. Your arms should be relaxed. Breathe in and with that lift your shoulders up towards your ears. Move your shoulders backwards and squeeze your shoulder blades together. Breathe out and drop the shoulder to come back to the normal position. Basically, you have to rotate your shoulders first in clockwise and then in anticlockwise motion.


Stand on the ground in a relaxed position. Drop your head downwards (Take your chin toward your chest). You will feel a pull at the back of your neck. Hold this pose for 5 seconds. Move your neck towards the left shoulder. (You will feel the pull on the right side). Pause for 5 seconds. Repeat the same backwards and then on the right side. It is like moving your head in a clockwise motion. Do this 10-15 times.


Sit down comfortably on the ground with your legs stretched in front of you. Now bend the knees and stack your right knee over your left knee. Do the same with the other leg. Your legs should be close to your buttock. Bend your elbow and take your right arm behind your back. Try to reach your hand up towards the shoulders. Now take your left arm overhead, bend the elbow and try to interlock the fingers of both hands. Pause for 30 seconds and then change the position of the hands.