Chiropractic Tips for Stronger Shoulders
By Brandi Goodman
Your shoulders can experience a lot of pain each day. For many people, this is a common area to feel tension from stress. The bag you choose to use, what you carry, and other troubles can also lead to discomfort. Keeping your shoulders strong can help, so having some chiropractic tips in mind is important.
Try Shoulder Rolls
Simply stand in place and roll your shoulders up and back, down and forward, and then continue. After you complete 10 repetitions, go the opposite direction for another set. This is an easy way to stretch out the area and release some tension.
Do Arm Circles
Raise your arms out to either side of your body. Then, slowly rotate them forward until you've completed a circular motion. Repeat this 10-15 times. Next, rotate your arms backwards in circles to stretch them in the opposite direction. These simple movements are also ideal for strengthening your shoulders so they can better avoid pain.
Try a Neck Release
Pain in your neck can also radiate down to your shoulders, causing both to ache. Try a simple neck release to help minimize the tension you're feeling. Lower your chin to your chest and hold the position up to one minute. Then, slowly tilt your neck to the right and hold again. Tilt your head back and hold for one minute, before doing so again to the left side. Rotating your neck like this ensures you give a good stretch to all sides and helps ease some of the discomfort you're feeling in your neck and shoulder area.
Perform Lying Dumbbell Presses and Raises
You can use dumbbells in two different ways as a method for strengthening your shoulders. For the first option, try a dumbbell press. Lie on the floor with your knees bent. Have a dumbbell in each hand, and simply raise them (palms up) from the floor and then extend your arms toward the ceiling.
The other option requires some sort of raised surface for you to lie on, such as a massage table. You could even perform it on your bed, but would need to do one side at a time. While lying on a raised surface, let your arms dangle to the sides with dumbbells in them. Then, lift your arms until they're straight forward. If the weight is too much to handle, then perform the action with no weights at all, simply raising your arms and working your shoulders.
If you still notice significant pain in your shoulders or elsewhere, see a chiropractor. You can stop at the Joint during their open hours on weekdays and weekends to get an adjustment and see what the underlying problem may be. You can also receive some additional advice on relieving shoulder tension to better your well-being.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Henderson, Nev.