Are you looking for something that will relieve shoulder pain you have been having?
Shoulder Myalgia or muscle pain is just a big pain in the neck!
It is felt in the upper back, shoulder, and neck area originating in the trapezius muscle.
These are some of things I did to relieve the pain in my neck and shoulders.
This exercise not only helps to relieve shoulder pain but it really works the muscles of the upper back (trapezius) while stretching the shoulders and neck.
Lay on your stomach face down with your hands clasped across your lower back.
“Zip up” your abdominal muscles like you’ve just put on a tight pair of jeans and hollow out your pelvis. Lift your chest and head off the mat, keeping your nose pointed down.
Pull your hands up off your back and reach your hands down past your tailbone to the end of the mat.
Make this upper back pain exercise harder by staying lifted through the head and chest and reaching your arms out to the sides turning your palms down.
Work up to 4-6 repetitions trying to hold longer each time, for 10 - 20 seconds.
Keep looking down and reaching out through the crown of your head. Abs stay zipped up as you feel your shoulders slide down your back. Keep the feet down and knees and thighs heavy into the mat so you don’t squeeze the glutes.
I like any pulling exercises because they help to stretch and strengthen the muscles of the upper back and shoulders decreasing my shoulder myalgia (muscle) pain.
Band wrapped around solid object or around your feet if sitting holding one end of the band in each hand.
Move 1: Pull your elbows straight back as you reach your hands to your waist, similar to a rowing motion.
Move 2: Standing with the band wrapped high and your arms straight pull the band with your palms down by your side or thighs. Your palms should face behind you.
Stay tall with chest open and length up through the back top of your head so you feel your shoulders sliding down and together.
Standing or kneeling with your hands crossed over each other resting on a counter or chair.
Let your chest sink down as you pull your shoulder blades wide on your back reaching away farther. Repeat with the other hand crossed over. Do this a few times with each hand position.
Tips: Try lifting your head up and looking over each shoulder for a little extra way to relieve shoulder pain.
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