How to reduce shoulder pain with these best 5 exercises
Reduce shoulder pain
The shoulder joint is one of the largest and most complex joints in the body. Shoulder pain mostly comes from injury to tendons, liagament or bursa surrounding the joint.
Causes of shoulder pain
Prolonged sitting posture in front of television, laptops or mobile phones can lead to tightness in upper trapezius and chest muscles with weakness in deep cervical flexors, middle and lower trapezius muscle. This is also Known as upper cross syndrome (UCS). Specific postural changes can be seen in UCS such as cervical lordosis, thoracic kyphosis or forward head posture.
Certain postural changes results in hypoactivity and weakness in stabilizing muscles. The stabilization function is compensated by mobilizing muscles who become hyperactive which concludes to decreased stability in shoulder joint.
Strength and flexibility
Strengthening the shoulder muscles will keep your shoulder joint stable and prevent from any chronic injury. For flexible shoulder, stretching the shoulder and neck muscles is beneficial for improving shoulder range of motion. You must gently stretch your muscles after performing strengthening exercises. It will help keep joint flexible for long time.
Here are some 5 exercises for shoulder joint that you can easily do at comfort of your home :-
1. PENDULUM EXERCISES
Muscle involved : The targeted muscles in this exercise are deltoid, supraspinatus, infraspinatus, subscapularis.
How to do: Lean forward. Place one hand on the table and other arm hanging freely at your side. Gently swing your arm in small circles. Do 3 sets of 10 repititions.
Note : Be careful with the chronic back injuries. Do not bent over much.
2. SHOULDER SHRUGS
Strengthening your upper trapezius muscles can help stabilize your neck and reduce the strain on your neck and shoulder muscles. If you want to improve your posture, add shoulder shrugs to your rehabilitation routine.
How to do: Stand in a static posture. Lift your shoulder in upward direction while you inhale slowly. Hold the position for 5 seconds.Lower your shoulder in downward direction while exhaling out. Do 3 sets of 10 repititions.
Note : You may also consider light weight dumbells for strengthening upper trapezius. Consult a physical therapist before any addition to your rehabilitation regime.
3. SHOULDER INTERNAL ROTATION
The main muscles involved in internal rotation of shoulder are pectoralis and subscapularis. This movement targets your shoulder and chest muscles.
How to do: Take any resistance or elastic band. Tie the ends together. Attach the tied loop to a door knob. Hold the other end of band with your elbow bent at an angle of 90° body. Move your arm gently towards your body. Do 3 sets of 10 repitions.
Note :- if you feel any pain during exercise kindly stop there and consult a physical therapist.
4.SHOULDER EXTERNAL ROTATION
Muscle involved : Infraspinatus, trees minor and posterior deltoid muscle are involved in this movement. The stretch should be felt at the back of your shoulder.
How to do: Take any resistance or elastic band. Tie the ends together. Attach the tied loop to a door knob. Hold the other end of band with your elbow bent at an angle of 90°. Move your arm slowly in outward direction. Do 3 sets of 10 repitition.
Note:- Keep your stationary elbow close to your body at 90° angle. Do not let it move.
5. CROSS ARM STRETCH
Muscle involved :Posterior deltoid muscle is targeted in this movement. You should feel the stretch at the back of your shoulder. It will help improve the shoulder range of motion and chronic shoulder pain.
How to do: Stand in a static posture. Gently move one arm across your chest as far as possible until you feel the stretch. Hold your upper arm for 30 seconds. Repeat on other side. Do 4 reptition each side.
PREVENT ANY SHOULDER OR NECK INJURY WITH BEST PHYSIOTHERAPIST IN TRICITY
Physical therapy helps through physical rehabilitation, injury prevention, and fitness. It addresses the illness or injuries that limit a persons abilities to move and perform functional activities in their daily
lives. Blossom Physiotherapy center is leading physiotherapy center in Dhakoli. They provide all treatment with experienced doctors and use of advanced modality. Dr Jyoti Gupta senior consultant
physiotherapist. She is MPT in paediatrics. She is HOD in Blossom Physiotherapy centre and having experience of numerous year in the field. Dr Jyoti Gupta always work on the root cause of the problem and treat accordingly with the visible outcomes. Hence | advise you to visit once and you will definitely see the change in your physical as well as mental health.
Home physiotherapy services are also available from the centre. Blossom Physiotherapy is ready to help you in every manner. For further information login in to blossom physiotherapy on google and Facebook.
