The most complicated joint in our body is the shoulder joint. If your shoulder joint is not on good condition, your mobility would be affected. The joint’s job is to give the muscles, bones, ligaments and tendons in the shoulder the stability to work together. It’s also the reason why you can move your arm 360 degrees.
However, the mobility and stability can be affected if you experienced an injury. The experience could range from experiencing little pain to total loss of mobility. If you are having these issues, call fisioterapia Pistoia right away. But if the pain is not that worst, it can be usually solved by doing shoulder exercises. These are the following.
- 90, 90 Shoulder Stretch
Stand in the doorway. Hold your arms up. Make sure that your arm forms a 90-degree angle to your body, and your elbow as at the same degree too. Place each of your hand on one of the door frame’s sides. Place your one foot forward. Make sure to stand up straight, your neck should be aligning with your spine. Lean forward and brace your body against the frame. This should stretch should be held for 30 seconds and repeated 2-3 times.
- Seated Twist
Grab a chair with flat surface. Sit up straight and keep your knees together. Twist your torso to the left (or right, or whatever makes your comfortable), place your right hand on your left thigh’s outside part. Relax as you look towards the left side. Gently push on your left thigh. Take a deep breathe for 15 seconds and release. Repeat the process to the other side. Do this exercise for 3-5 times, each side.
- Chest Expansion
This exercise will require you a strap, rope or band or even a tie. Just put any of these behind your back and grasp it with your hands. While you hold the straw, draw the shoulder blades toward each other. Lift your chin gently toward the ceiling. Breathe for 15 seconds and then release. Repeat chest expansion exercise for 3-5 times.
- Neck Release
Sit up straight in your chair, or even your bed. Bring your chin slowly toward your chest until you feel that stretch at your neck’s back area. Lean your head to the left so you can stretch your right shoulder, or the other way around. Do then same to the other side. Hold this stretch for 1 minute. Do a deep breathing as you continue to relax. Repeat this exercise for 3-5 times.
- Arm Across Chest Stretch
Hold your left hand out in your front, near your waist. Reach your other hand behind the elbow and pull your left arm to the right, just across your chest. If it hurts, lower the arm until the pain is gone. The goal of this exercise is to be able to pull your left or right arm (wherever side hurts the most) across the chest without feeling the pain. Hold the stretch for 30 seconds and then relax. Repeat with the other arm. Do this exercise again for 3 to 5 times.