Ever encountered a shoulder pain after weightlifting or lifting your arm up to clean that top shelve? Most would brush it off as a common problem and hope the pain would go away, but it hardly does. Worse, it could develop into a serious problem.
The Cause? Biceps Tendinitis!
You might be moaning at the extremely scientific sounding name, but it is essential to know what’s causing that pesky pain you’re experiencing in your shoulder all the time! The Biceps tendon is a muscle in your shoulder but specifically, it is the tendon that connects your “big guns” to your shoulder bones.
It Can Get Worse And It Will Get Worse
Biceps Tendinitis is the inflammation of the tendon due to years of heavy lifting, or countless overhead motions that we do when we swim, take a swing of the baseball bat, or serving the tennis ball. Untreated, Biceps Tendinitis can develop into your worst nightmares such as arthritis in your shoulders leading to a frozen shoulder and shoulder pain, tears in your shoulder joints and even dislocation!
Don’t Worry. These 7 Exercises Will Get You Through This
What these 8 exercises can help you to achieve here is overall strength for weak shoulder muscles and if you are a heavy lifter, it is advisable to stay away from lifting unbearably heavy weights for the time being.
1. Hands Against The Wall
This exercise can help to strengthen the back as well as both the biceps and triceps muscles. Most importantly, the holding position can help you build endurance.
2. Shoulder Shrugs
Shoulder shrugs are one of the best exercises to give flexibility and endurance to your shoulder muscles and there’s no risk of straining them under any weight.
3. Shoulder Squeeze
This is another non-strenuous exercise which you can do everyday to help build flexibility and stability in the shoulders.
4. Hand Behind Neck
You should always stretch an injured muscle that is caused by repetitive motion and wear and tear, however, you shouldn’t stretch an injury caused by blunt trauma. This hand behind the neck exercise gives you a great stretch for your shoulders.
5. Lateral Raise
By giving your shoulders a new range of motions each day, you’ll be able to strengthen them and feel the difference within weeks. Try out the lateral raise to add new motions for your shoulders.
6. Prone Horizontal Abduction
This stretch exercise is so simple to do, you can do it just about everytime you wake up or before you go to bed.
7. Static Rotator Cut Off Contraction
This exercise is a simple one with the resistance of the other hand. This is to restore mobility and flexibility to your injured shoulder.
Reference :- https://www.lifehack.org/501680/7-effective-exercises-you-can-try-at-home-to-relieve-shoulder-pain
