Neck Pain

How To Use Pilates Exercises For Overcoming Shoulder Pain and Providing Pilates Pain Relief

It is not unusual that each time people experiences shoulder pain, they try to ignore it, hoping it will go away. When it doesn’t, they try to self-medicate, such as icing the sore area, leave it alone, and repeat the process for a couple of hours. If the pain does not subside after several days of resting and icing the shoulder, it is probably time to consider seeking professional help from a doctor or a physical therapist.

Tension causes the body to feel tight or hard, and it is knotted or cramped. One of the most common conditions that cause shoulder pain is work related. We sit for long hours at our work desk, day after day doing the same thing. Over time, it gets to the point where the body finally gives way.

The Root of Shoulder Pain

Those muscles that are used to lift parts of your body are tense with most people because we carry our shoulders too high.  This causes chronic shortening of the muscles.  Two of these muscles are the trapezius and the levator scapulae.

By carrying the shoulders, the spine, neck and shoulders get overloaded and make the body unstable. This instability costs the body to become tired and fatigued over time. When unchecked, it becomes chronic shoulder pain.

Shoulder pain interferes with work and other daily physical activities. It is usually the result of tightening and shortening due to misinterpretation of movements. It is helpful to focus on the loosening and relaxing the shortened muscles for pain relief.

Symptoms of Shoulder Pain

Pain in the shoulders is sharp and stabbing-like or even radiating. It can lead to stiff neck or headaches and migraine. The shoulders are unable to perform its normal range of motion. As a result, the person may also experience limited range of motions and pain in certain angles.

It is important to understand that breathing also plays an important part towards your ability to relax your neck and shoulders. Breathe deeply to create softness in your shoulders and as you exhale, allow all tension to flow out of your arms with each breath.

Using Pilates To Avoid Shoulder Pain

Pilates shoulder pain relief exercises focus on posture and movements that provide good muscle balance to strengthen the ligaments, which are important in maintaining the stability of the shoulder joint. Everyday repetitive activities cause tension in the muscles to build up. Tendons that are jammed obstruct blood flow, thus movements become restricted and inflexible. A number of shoulders pilates exercises address this condition by freeing up some space in the joints so that the shoulders’ range of motion will be improved.

Pilates Exercises Tips on Shoulder Pain Relief

Scapular Activation – Similar to a regular floor push-up but only performed in front of a wall. Inhale when the wall is reached while keeping the elbows close to the body. Hold for a few seconds. Exhale when the body is pushed away from the wall. Perform this routine with an increased awareness of softness in the shoulder joint.

Shoulder Opening – Dyna Band provides light resistance to a pilates workout and help relieve shoulder pain. Stand up with the feet at shoulder length apart. Hold Dyna Band at shoulder width in both hands in front of your chest, shoulder level. Inhale to prepare and exhale to pull the band out to the side up and over the head towards the back. Draw the arms backwards, keeping your arms long while the shoulders are pushed down. Gently stretch the shoulders and sides of the neck. Hold for three to five counts and repeat for two to three times.

About the Author

Singapore Pilates Central & Rehabilitation is an authentic Singapore Pilates Studio that uses specific pilates exercises for pain relief.  We specialise in providing instant pain relief in neck, shoulder, back, knee and more.

Neck and Shoulder Postural Exercise (ENGLISH)

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