The hinge joint of the shoulder can experience stiffness or tension. This is often experienced by athletes and the elderly. Even though there are people who can't shrug their shoulders, this step is beneficial for relaxing the shoulders. For that, stretch the shoulder muscles according to the following instructions. If you have chronic, intense shoulder pain, treat the pain with warm therapy or see a healthcare professional so you can get therapy.
Step
Method 1 of 2: Relaxing the Shoulders with Muscle Stretches
Step 1. Perform a pendulum motion to relieve stiffness or tension in the shoulder joint
Use your shoulder pain-free hand to rest on the table so you can relax your shoulder. Swing the other arm back and forth at an angle of about 45° while pointing your fingers toward the floor. Then, rotate the arm in a circle with a diameter of 30 cm for 10 turns. This movement is useful for relaxing the shoulder joint so that it can crackle.
- If your shoulder joints are still stiff, rotate your arms while holding 1.5-2 kg dumbbells for a more effective stretch.
- This step is the easiest and safest way to stretch the shoulder muscles because the risk of injury or sprain is very small.
Step 2. Relieve shoulder muscle tension by straightening your arms up and intertwining your fingers
Stand straight with your feet shoulder-width apart and your arms relaxed at your sides. Bring your palms together in front of your chest and intertwine your fingers with your palms facing down. Slowly raise your arms above your head while straightening your elbows and stay in this position for 20 seconds.
- If the above movement is done correctly, your palms are facing upwards as you hold on and your shoulders may crackle when you raise your arms.
- If your shoulder muscles are very stiff, move very slowly when you raise your arm and pause if your shoulder hurts.
- If you can't intertwine your fingers, hold the broom handle while extending your arms in front of you and palms facing down. Then, lift the broom handle above your head and hold it for 20 seconds.
Step 3. Bring your arms close to your chest to shuffle your shoulders one at a time
Stand straight with your feet shoulder-width apart. Straighten one arm forward parallel to the floor and then bring it to the chest so that the arm is in line with the shoulder. Press your elbow to your chest with your other hand while stretching your shoulder. Hold for 20 seconds or until your shoulders crackle.
If the shoulder is still uncomfortable, do this movement 3 times before stretching the other shoulder
Step 4. Stretch with a towel to crunch your shoulders if you have a shoulder injury
Stand straight with your feet hip-width apart and holding a towel with your uninjured arm. Drape the towel over your back and hold the end of the towel with your other hand. Slowly pull the towel up with the uninjured arm a little at a time so that the injured shoulder creaks. Hold on for 20 seconds. If your shoulder hurts, stop stretching and then rest.
If you don't have a long towel, use a resistance band or scarf that doesn't tear when pulled
Method 2 of 2: Coping with Shoulder Complaints
Step 1. Relieve shoulder pain by taking a warm bath under the shower for 10-15 minutes
Stand in a warm shower and let the water run over your shoulders for about 5 minutes. Then, massage and stretch the shoulder to relieve pain in the shoulder joint or muscle. After bathing, compress the shoulder with a warm object for 20 minutes every 1 hour if the shoulder still hurts.
- If you want to do therapy while lying down, soak in a tub of warm water while massaging your shoulders.
- Use a massage wand to get rid of muscle knots.
Step 2. See a licensed chiropractor for therapy
Making your shoulders crunch is not easy, it rarely even works if you do it yourself. It's a good idea to see a chiropractor at the nearest clinic and explain that you want to have upper back therapy. Before he starts therapy, tell the condition of your shoulder so that he can provide the right therapy.
A chiropractor is a professional therapist who has been trained to restore the nervous system and spinal position. Do not perform stretches or therapies that a chiropractor would normally do without proper instructions or prior advice
Step 3. Make an appointment with a massage therapist to have him or her help you relieve muscle and joint pain
If you have chronic upper back pain, look for a spa that does muscle fiber massage. This therapy is useful for temporarily treating shoulder pain in some patients. Notify the therapist of right or left shoulder pain.
Professional massage therapists will usually ask you to explain your medical history and ask about treatments for shoulder pain that you have had. Make sure you provide the name of the medication you've taken or any surgery you've had to treat shoulder pain
Step 4. See a doctor if you are concerned about your shoulder joint shifting
This problem often causes shoulder pain and is difficult to overcome on its own. See a doctor immediately if the lump of the upper arm sticks out, the shoulder is weak, or the arm is difficult to move. Usually, the doctor can reinsert the arm bone into the shoulder joint easily.
