It is very likely that at some point in your life you have experienced back pain from sitting for a long time in front of the computer, maintaining a bad posture, working hard in the garden or starting a new exercise program. Whatever the cause, back pain is one of the most common physical complaints and many people suffer from it chronically.
To alleviate this back pain quickly, do these 6 simple moves to Un-Hunch your shoulder.
- 1. Alternate frontal deltoid lift
- 2. Deltoid lift – rotation
- 3. Rower – modified
- 4. The birds
- 5. Lateral deltoid lift – standing to relieve back pain
- 6. Birds – modified, alternate, lying on the side
Here are six movements for the shoulders chiropractors to do at home; they are very effective, provided you do them three times a week.
1. Alternate frontal deltoid lift
Works on: Front part of the shoulders
- Stand with your feet parallel to your shoulders, with a dumbbell in each hand. Place the arms on the sides, palms inward.
- Keep your left arm straight while lifting up to shoulder height.
- While lowering your left arm, raise your right arm up to shoulder height. Continue alternately and make 8 to 12 repetitions of the complete right left cycle.
2. Deltoid lift – rotation
Works on: The front and sides of the shoulders, as well as the front and side abdominals.
- Stand with your feet parallel to your hips with only one dumbbell held in both hands. Reach down, hands and dumbbell in front of the left hip. The knees should be slightly bent.
- Without arching the back, pressing on the tip of the left foot, turn your torso slightly to the right.
- Keep both arms straight while lifting them from the left hip to the top of the right shoulder? Hold the position for two seconds, keeping the abdominals contracted.
- Return slowly to the starting position. Do 5 to 10 repetitions, and then change sides.
3. Rower – modified
Works on: The front, sides, and back of the shoulders
- Stand with your feet parallel to your hips, your knees slightly bent, a dumbbell in each hand. Place your arms in front of your hips, palms inward. Do not lift or advance your shoulders during exercise. Raise your arms along your body, elbows pointing outward, palms still inward. Take a break when your arms are parallel to the ground.
- Next, swing arms and dumbbells up so your elbows are pointing down, your palms are facing forward, and the dumbbells are higher than your shoulders.
- Reverse the movement and lower your arms at shoulders, with your palms pointing forward and elbows pointing down.
- Point the elbows again to the sides. Lower your arms to return to the starting position, your palms facing you. Repeat 8 to 12 times.
4. The birds
Acts on: The side of the shoulders
- With a medium dumbbell in each hand, get down with feet parallel to the hips, arms at the sides and palms of your hands facing inward.
- Extend your arms in front of you at an angle of about 45 degrees, keeping the upper arms close to your body. Raise hands and arms slowly up to shoulder height.
- Lower the arms to the sides. Repeat 8 to 12 times.
5. Lateral deltoid lift – standing to relieve back pain
Acts on: The back and the center of the shoulders, the upper and middle parts of the back
- With a medium dumbbell in each hand, advance the right foot 60 cm (at the next session, move the left foot). Flex the advanced leg and tilt the chest slightly from the waist. Keep your back straight, abdominals contracted and your body weight forward. Keep your shoulders low and backward.
- Extend your arms to the floor, hands, and dumbbells parallel to the shoulders. Lift your arms slowly to the sides, palms down and elbows slightly bent, up to shoulder height.
- Bring the arms back to the starting position. Repeat 8 to 12 times.
6. Birds – modified, alternate, lying on the side
Acts on: The rotator cuff
- Lie down on the right side, on your mattress, a small towel folded under your right arm, folded itself to support your head. Stretch your legs and cross your left leg over the right. Take a light dumbbell (or a can of 398 ml beans) with your left hand.
- Turn your left arm 90 degrees, keeping the upper arm and elbow leaning against your side, with the dumbbell touching the mat and the palm facing inward. Never flex your left wrist and keep your elbow pressed during this exercise. Raise your left forearm until it points to the ceiling, your palm facing the front. Continue to contract the muscles behind your left shoulder. Do not allow your body to roll forward or backward.
- Return to the starting position. Repeat 5 to 10 times before changing sides.