{"id":1038,"date":"2020-04-17T18:33:01","date_gmt":"2020-04-17T18:33:01","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=1038"},"modified":"2024-10-03T09:21:01","modified_gmt":"2024-10-03T09:21:01","slug":"top-5-exercises-to-relieve-shoulder-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/","title":{"rendered":"Top 5 \u0107wicze\u0144 \u0142agodz\u0105cych b\u00f3l barku"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"1038\" class=\"elementor elementor-1038\" data-elementor-post-type=\"page\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c410e34 doctors-title elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c410e34\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-76a071d\" data-id=\"76a071d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-905c8c4 elementor-widget elementor-widget-heading\" data-id=\"905c8c4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Top 5 \u0107wicze\u0144 \u0142agodz\u0105cych b\u00f3l barku<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1ac5e55c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1ac5e55c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3caf720\" data-id=\"3caf720\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1647835 elementor-widget elementor-widget-heading\" data-id=\"1647835\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Top 5 \u0107wicze\u0144 \u0142agodz\u0105cych b\u00f3l barku<span style=\"font-family: Roboto, sans-serif;font-size: 22px;font-weight: 400\"><\/span><\/h2><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1c22b233 elementor-widget elementor-widget-text-editor\" data-id=\"1c22b233\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Staw barkowy jest najbardziej z\u0142o\u017conym stawem w ludzkim ciele. Jego zadaniem jest zapewnienie zar\u00f3wno mobilno\u015bci umo\u017cliwiaj\u0105cej poruszanie ramieniem o 360 stopni, jak i stabilno\u015bci, kt\u00f3ra pozwala na wsp\u00f3\u0142prac\u0119 wszystkich ko\u015bci, mi\u0119\u015bni, \u015bci\u0119gien i wi\u0119zade\u0142 tworz\u0105cych rami\u0119.<\/p><p>W przypadku wszystkich cz\u0119\u015bci tworz\u0105cych rami\u0119 cz\u0119sto odczuwa si\u0119 b\u00f3l lub utrat\u0119 mobilno\u015bci z powodu urazu. Je\u015bli do\u015bwiadczasz <a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\" target=\"_blank\" rel=\"noopener\">b\u00f3l ramienia<\/a>, try these exercises to help relieve your pain. Remember to always see a\u00a0orthopedic doctor\u00a0if you experience shoulder pain that is not relieved by several days of rest, ice, massage, and elevation.<\/p><p><strong>1. Rozci\u0105ganie ramion w poprzek klatki piersiowej<\/strong>\u00a0- Wyci\u0105gnij praw\u0105 r\u0119k\u0119 przed siebie, trzymaj\u0105c j\u0105 blisko talii. Si\u0119gnij lew\u0105 r\u0119k\u0105 za \u0142okie\u0107, poci\u0105gaj\u0105c praw\u0105 r\u0119k\u0119 w lewo i w poprzek klatki piersiowej. Je\u015bli poczujesz b\u00f3l w ramieniu, opu\u015b\u0107 rami\u0119, a\u017c b\u00f3l ust\u0105pi. Celem jest, aby m\u00f3c poci\u0105gn\u0105\u0107 praw\u0105 r\u0119k\u0119 przez klatk\u0119 piersiow\u0105 bez odczuwania b\u00f3lu. Przytrzymaj przez 30-60 sekund, a nast\u0119pnie rozlu\u017anij i powt\u00f3rz z lew\u0105 r\u0119k\u0105. Powt\u00f3rz 3-5 razy.<\/p><p><strong>2. Uwolnienie szyi<\/strong>\u00a0- Usi\u0105d\u017a prosto, a nast\u0119pnie powoli zbli\u017c brod\u0119 do klatki piersiowej, a\u017c poczujesz napi\u0119cie w karku. Spr\u00f3buj przechyli\u0107 g\u0142ow\u0119 w lewo, aby rozci\u0105gn\u0105\u0107 prawe rami\u0119, lub przechyl g\u0142ow\u0119 w prawo, aby rozci\u0105gn\u0105\u0107 lewe rami\u0119. Utrzymuj \u0107wiczenia rozci\u0105gaj\u0105ce si\u0119 do jednej minuty w ka\u017cdym kierunku, oddychaj\u0105c g\u0142\u0119boko, koncentruj\u0105c si\u0119 na relaksacji. Powt\u00f3rz 3-5 razy.<\/p><p>Aby przyspieszy\u0107 rozci\u0105ganie, unie\u015b rami\u0119, przeci\u0105gaj\u0105c je po klatce piersiowej, a\u017c osi\u0105gnie wysoko\u015b\u0107 ramienia.<\/p><p><strong>3. Rozbudowa klatki piersiowej<\/strong>\u00a0- Za\u0142\u00f3\u017c ta\u015bm\u0119 do \u0107wicze\u0144, lin\u0119, pasek lub nawet krawat za plecy i chwy\u0107 obiema r\u0119kami. Trzymaj\u0105c pasek, przyci\u0105gnij \u0142opatki do siebie i delikatnie unie\u015b podbr\u00f3dek w kierunku sufitu. Oddychaj g\u0142\u0119boko przez 10 do 15 sekund i zwolnij. Powt\u00f3rz 3-5 razy.<\/p><p>Aby przyspieszy\u0107 rozci\u0105ganie, zbli\u017c d\u0142onie do siebie na pasku.<\/p><p><strong>4. Siedz\u0105cy Twist<\/strong>\u00a0\u2013 Sit straight up in a chair with your\u00a0knees\u00a0together. Twist your torso to the right, placing your left hand on the outside of your right thigh. Relax your shoulders as you look towards your right, gentling pushing on your right thigh. Breathe deeply for 10 to 15 seconds and release. Repeat with your left side. Repeat both sides 3-5 times.<\/p><p><strong>5. Rozci\u0105ganie ramion pod k\u0105tem 90, 90<\/strong>\u00a0- Sta\u0144 w przej\u015bciu, unosz\u0105c ramiona tak, aby \u0142okie\u0107 by\u0142 ustawiony pod k\u0105tem 90 stopni, a rami\u0119 tworzy\u0142o k\u0105t 90 stopni do cia\u0142a na ramieniu. Po\u0142\u00f3\u017c d\u0142onie po jednej ze stron o\u015bcie\u017cnicy, stawiaj\u0105c jedn\u0105 stop\u0119 do przodu, gdy stoisz prosto, wyr\u00f3wnuj\u0105c szyj\u0119 z kr\u0119gos\u0142upem. Pochyl si\u0119 do przodu, opieraj\u0105c si\u0119 o framug\u0119 drzwi. Przytrzymaj odcinek przez 20-30 sekund. Powt\u00f3rz 2-3 razy.<\/p><p>Je\u015bli cierpisz na b\u00f3l kolana, spr\u00f3buj <a href=\"https:\/\/genesisortho.com\/pl\/5-stretches-to-relieve-knee-pain\/\">5 rozci\u0105gni\u0119\u0107, aby z\u0142agodzi\u0107 b\u00f3l kolana<\/a> w kr\u00f3tkim czasie.<\/p><p>And if you&#8217;re looking for more shoulder stretches beyond the core stretches listed above, try these additional stretches below.<\/p><p><strong>1. Eagle arms spinal rolls<\/strong><\/p><p>This exercise stretches your shoulder muscles. If the arm position is uncomfortable, do this exercise by holding opposite shoulders.<\/p><ul><li>While seated, extend your arms out to the sides.<\/li><li>Cross your elbows in front of your body with your right arm on top.<\/li><li>Bend your elbows, placing the backs of your forearms and hands together.<\/li><li>Reach your right hand around to bring your palms together.<\/li><li>Hold this position for 15 seconds.<\/li><li>On an exhale, roll your spine as your draw your elbows in toward your chest.<\/li><li>On an inhale, open your chest and lift your arms.<\/li><li>Continue this movement for 1 minute.<\/li><li>Repeat on the opposite side.<\/li><\/ul><div><div><p><b>2. Shoulder circles<\/b><\/p><p>\u00a0<\/p><\/div><div>This exercise is good for warming up your shoulder joints and increasing flexibility.<\/div><div>\u00a0<\/div><ul><li>Stand with your left hand on the back of a chair.<\/li><li>Allow your right hand to hang down.<\/li><li>Circle your right hand 5 times in each direction.<\/li><li>Repeat on the opposite side.<\/li><li>Do this 2\u20133 times per day.<\/li><\/ul><p><strong>3. Downward Dog Pose<\/strong><\/p><p>This inversion pose strengthens and stretches the muscles in your shoulders and back.<\/p><ul><li>Start on your hands and knees. Press into your hands to lift your hips up toward the ceiling.<\/li><li>Maintain a slight bend in your knees as you press your weight evenly into your hands and feet.<\/li><li>Keeping your spine straight, bring your head toward your feet so that your shoulders are flexed overhead.<\/li><li>Hold this pose for up to 1 minute.<\/li><\/ul><p><strong>4. Child\u2019s Pose<\/strong><\/p><p>This restorative pose helps relieve tension in your back, shoulders, and neck. Place a cushion under your forehead, chest, or legs for support.<\/p><ul><li>From Downward Dog Pose, bring your big toes together and your knees slightly wider than your hips.<\/li><li>Sink your hips back onto your heels and extend your arms in front of you.<\/li><li>Allow your chest to fall heavy toward the floor, relaxing your spine and shoulders.<\/li><li>Stay in this pose for up to 5 minutes.<\/li><\/ul><p><strong>5. Thread the needle<\/strong><\/p><p>This pose relieves tightness in your chest, shoulders, and upper back. Place a cushion or block under your head or shoulder for support.<\/p><ul><li>Start on your hands and knees.<\/li><li>Lift your right hand up toward the ceiling with your palm facing away from your body.<\/li><li>Lower your arm to bring it under your chest and over to the left side of your body with your palm facing up.<\/li><li>Activate your right shoulder and arm to avoid collapsing into this area.<\/li><li>Keep your left hand on the floor for support, lift it toward the ceiling, or bring it around to the inside of your right thigh.<\/li><li>Hold this position for up to 30 seconds.<\/li><li>Relax in Child\u2019s Pose before repeating this stretch on the left side.<\/li><\/ul><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-11916098\" data-id=\"11916098\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6dae9dec elementor-widget elementor-widget-heading\" data-id=\"6dae9dec\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Popro\u015b o spotkanie<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3091b20c elementor-widget elementor-widget-text-editor\" data-id=\"3091b20c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<strong>Wizyty w gabinecie lub telemedycyna dost\u0119pna na ca\u0142ym \u015bwiecie<\/strong>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3cb7b18c elementor-widget elementor-widget-shortcode\" data-id=\"3cb7b18c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\">\n<div class=\"wpcf7 no-js\" id=\"wpcf7-f681-o1\" lang=\"en-US\" dir=\"ltr\" data-wpcf7-id=\"681\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/pl\/wp-json\/wp\/v2\/pages\/1038#wpcf7-f681-o1\" method=\"post\" class=\"wpcf7-form init\" aria-label=\"Contact form\" novalidate=\"novalidate\" data-status=\"init\" data-trp-original-action=\"\/pl\/wp-json\/wp\/v2\/pages\/1038#wpcf7-f681-o1\">\n<fieldset class=\"hidden-fields-container\"><input type=\"hidden\" name=\"_wpcf7\" value=\"681\" \/><input type=\"hidden\" name=\"_wpcf7_version\" value=\"6.1.5\" \/><input type=\"hidden\" name=\"_wpcf7_locale\" value=\"en_US\" \/><input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f681-o1\" \/><input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/><input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/><input type=\"hidden\" name=\"_wpcf7_recaptcha_response\" value=\"\" \/>\n<\/fieldset>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-name\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text wpcf7-validates-as-required\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Twoje Imi\u0119 (wymagane)\" value=\"\" type=\"text\" name=\"your-name\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-email\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-email wpcf7-validates-as-required wpcf7-text wpcf7-validates-as-email\" aria-required=\"true\" aria-invalid=\"false\" placeholder=\"Tw\u00f3j Email (wymagane)\" value=\"\" type=\"email\" name=\"your-email\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><span class=\"wpcf7-form-control-wrap\" data-name=\"your-phone\"><input size=\"40\" maxlength=\"400\" class=\"wpcf7-form-control wpcf7-text\" aria-invalid=\"false\" placeholder=\"Telefon\" value=\"\" type=\"text\" name=\"your-phone\" \/><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label> Czy jeste\u015b nowym pacjentem?<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouanewpatient\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"Yes\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">tak<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouanewpatient\" value=\"No\" \/><span class=\"wpcf7-list-item-label\">Nie<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><label>Czy interesujesz si\u0119:<\/label><br \/>\n<span class=\"wpcf7-form-control-wrap\" data-name=\"Areyouinterested\"><span class=\"wpcf7-form-control wpcf7-radio\"><span class=\"wpcf7-list-item first\"><input type=\"radio\" name=\"Areyouinterested\" value=\"telemedicine\" checked=\"checked\" \/><span class=\"wpcf7-list-item-label\">telemedycyna<\/span><\/span><span class=\"wpcf7-list-item last\"><input type=\"radio\" name=\"Areyouinterested\" value=\"in-office visit\" \/><span class=\"wpcf7-list-item-label\">wizyta w biurze<\/span><\/span><\/span><\/span>\n\t\t<\/p>\n\t<\/div>\n<\/div>\n<div class=\"form_div_row\">\n\t<div class=\"form_div_100\">\n\t\t<p><input class=\"wpcf7-form-control wpcf7-submit has-spinner\" type=\"submit\" value=\"Wys\u0142a\u0107\" \/>\n\t\t<\/p>\n\t<\/div>\n<\/div><div class=\"wpcf7-response-output\" aria-hidden=\"true\"><\/div>\n<input type=\"hidden\" name=\"trp-form-language\" value=\"pl\"\/><\/form>\n<\/div>\n<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-164c02e3 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"164c02e3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5b1f37bf icon-circle-item neck elementor-widget elementor-widget-heading\" data-id=\"5b1f37bf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/neck-overview\/\">Neck &amp; Back\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-22d8f4de icon-circle-item shoulder elementor-widget elementor-widget-heading\" data-id=\"22d8f4de\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/shoulder-overview\/\">rami\u0119<\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7050d4b0 icon-circle-item hand elementor-widget elementor-widget-heading\" data-id=\"7050d4b0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hand-and-wrist-overview\/\">Hand &amp; Arm\n            \n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7a2e46ef icon-circle-item knee elementor-widget elementor-widget-heading\" data-id=\"7a2e46ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/knee-overview\/\">Kolano\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3df9bb21 icon-circle-item foot elementor-widget elementor-widget-heading\" data-id=\"3df9bb21\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/foot-and-ankle-overview\/\">Foot &amp; Ankle\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-61ce331b icon-circle-item hip elementor-widget elementor-widget-heading\" data-id=\"61ce331b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\"><a href=\"https:\/\/genesisortho.com\/pl\/patient-education\/hip-overview\/\">Cze\u015b\u0107 p\n            <\/a><\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Top 5 Exercises to Relieve Shoulder Pain Top 5 Exercises to Relieve Shoulder Pain The shoulder joint is the most complex joint in the human body. It is tasked with giving you both the mobility to move your arm 360 degrees, as well as the stability that allows all the bones, muscles, tendons, and ligaments [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"class_list":["post-1038","page","type-page","status-publish","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Top 5 Exercises to Relieve Shoulder Pain | Genesis<\/title>\n<meta name=\"description\" content=\"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 5 Exercises to Relieve Shoulder Pain\" \/>\n<meta property=\"og:description\" content=\"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\" \/>\n<meta property=\"og:site_name\" content=\"Genesis Orthopedics &amp; Sports Medicine\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/genesisorthosportsmed\/\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-03T09:21:01+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@GenesisOrtho\" \/>\n<meta name=\"twitter:label1\" content=\"Szacowany czas czytania\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minut\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\",\"url\":\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\",\"name\":\"Top 5 Exercises to Relieve Shoulder Pain | Genesis\",\"isPartOf\":{\"@id\":\"https:\/\/genesisortho.com\/#website\"},\"datePublished\":\"2020-04-17T18:33:01+00:00\",\"dateModified\":\"2024-10-03T09:21:01+00:00\",\"description\":\"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.\",\"breadcrumb\":{\"@id\":\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/genesisortho.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Top 5 Exercises to Relieve Shoulder Pain\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/genesisortho.com\/#website\",\"url\":\"https:\/\/genesisortho.com\/\",\"name\":\"Genesis Orthopedics &amp; Sports Medicine\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/genesisortho.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/genesisortho.com\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/genesisortho.com\/#organization\",\"name\":\"Orthopedics & Sports Medicine Treatment | Genesis Orthopedics & Sports Medicine\",\"url\":\"https:\/\/genesisortho.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/genesisortho.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/genesisortho.com\/wp-content\/uploads\/2020\/03\/GO_logo_Transparent_PRINT.png\",\"contentUrl\":\"https:\/\/genesisortho.com\/wp-content\/uploads\/2020\/03\/GO_logo_Transparent_PRINT.png\",\"width\":4564,\"height\":1095,\"caption\":\"Orthopedics & Sports Medicine Treatment | Genesis Orthopedics & Sports Medicine\"},\"image\":{\"@id\":\"https:\/\/genesisortho.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/genesisorthosportsmed\/\",\"https:\/\/x.com\/GenesisOrtho\",\"https:\/\/www.instagram.com\/genesis_ortho\/\",\"https:\/\/www.linkedin.com\/company\/2302800\",\"https:\/\/www.youtube.com\/genesisortho\"]}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Top 5 Exercises to Relieve Shoulder Pain | Genesis","description":"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/","og_locale":"pl_PL","og_type":"article","og_title":"Top 5 Exercises to Relieve Shoulder Pain","og_description":"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.","og_url":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/","og_site_name":"Genesis Orthopedics &amp; Sports Medicine","article_publisher":"https:\/\/www.facebook.com\/genesisorthosportsmed\/","article_modified_time":"2024-10-03T09:21:01+00:00","twitter_card":"summary_large_image","twitter_site":"@GenesisOrtho","twitter_misc":{"Szacowany czas czytania":"5 minut"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/","url":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/","name":"Top 5 Exercises to Relieve Shoulder Pain | Genesis","isPartOf":{"@id":"https:\/\/genesisortho.com\/#website"},"datePublished":"2020-04-17T18:33:01+00:00","dateModified":"2024-10-03T09:21:01+00:00","description":"Learn the top 5 exercises to relieve shoulder pain at Genesis Orthopedics. Strengthen and improve your mobility with expert guidance.","breadcrumb":{"@id":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/genesisortho.com\/pl\/top-5-exercises-to-relieve-shoulder-pain\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/genesisortho.com\/"},{"@type":"ListItem","position":2,"name":"Top 5 Exercises to Relieve Shoulder Pain"}]},{"@type":"WebSite","@id":"https:\/\/genesisortho.com\/#website","url":"https:\/\/genesisortho.com\/","name":"Genesis Ortopedia i medycyna sportowa","description":"","publisher":{"@id":"https:\/\/genesisortho.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/genesisortho.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Organization","@id":"https:\/\/genesisortho.com\/#organization","name":"Orthopedics & Sports Medicine Treatment | Genesis Orthopedics & Sports Medicine","url":"https:\/\/genesisortho.com\/","logo":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/genesisortho.com\/#\/schema\/logo\/image\/","url":"https:\/\/genesisortho.com\/wp-content\/uploads\/2020\/03\/GO_logo_Transparent_PRINT.png","contentUrl":"https:\/\/genesisortho.com\/wp-content\/uploads\/2020\/03\/GO_logo_Transparent_PRINT.png","width":4564,"height":1095,"caption":"Orthopedics & Sports Medicine Treatment | Genesis Orthopedics & Sports Medicine"},"image":{"@id":"https:\/\/genesisortho.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/genesisorthosportsmed\/","https:\/\/x.com\/GenesisOrtho","https:\/\/www.instagram.com\/genesis_ortho\/","https:\/\/www.linkedin.com\/company\/2302800","https:\/\/www.youtube.com\/genesisortho"]}]}},"jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/pages\/1038","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/comments?post=1038"}],"version-history":[{"count":0,"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/pages\/1038\/revisions"}],"wp:attachment":[{"href":"https:\/\/genesisortho.com\/pl\/wp-json\/wp\/v2\/media?parent=1038"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}