Relieve from Shoulder Pains
We depend so much on our shoulders for different activities, including lifting, holding, carrying, pressing and pulling. With all these activities, you will experience some degree of shoulder discomfort at one time or the other in your life time. If you don’t treat shoulder pain on time, however, it can become a chronic problem that can inhibit everyday activities.
Causes of Shoulder Pain
Some of the common causes of shoulder pain are arthritis, impingement, instability and overuse. Others include rotator cuff tendonitis, biceps tendonitis, bursitis and frozen shoulder.
Exercises and Stretches to Relieve Shoulder Pain
There are some exercise you can do to relieve shoulder pains. Most effective exercises and stretches to relieve shoulder pains at home are:
Pendulum. To do the pendulum exercise, start by leaning over and supporting your non-injured arm with a table or chair. Allow the sore arm to dangle straight down and then draw circles in the air. The circles should start out small but gradually grow, and you should also reverse direction periodically. Repeat this exercise 5 to 10 times throughout the day.
Arm across the chest. To do this stretch, hold your right hand out in front of your body, keeping it near the waist. Then reach the left hand behind the elbow while pulling the right arm to the left and across the chest. Lower the arm until the pain lessens. Hold in this position for 30 to 50 seconds and then release. Repeat this stretch 3 to 5 times.
Neck release. While sitting up straight, slowly tilt the chin toward the chest until you can feel the stretch in the back of the neck. Then lean your head toward the left to stretch the right shoulder, or conversely lean to the right to stretch the left shoulder. Hold the stretch for a minute on each side. Try breathing deeply to help relax and maximize the stretch.
Chest expansion. For this exercise you’ll need an exercise band, rope, strap or a tie. Take one of these items and hold it behind your back while grasping with both hands. Move the shoulder blades toward one another and gently lift your chin toward the ceiling. Hold for 10 to 15 seconds while breathing deeply. Do this 3 to 5 times.
If you’re experiencing pain performing any of these exercises, or if your pain levels don’t progressively improve after about 6 weeks, you should consider asking a licensed physiotherapist about Physiotherapist intervention. Manual therapy is a specialized form of therapy in which the physical therapist uses their hands in lieu of equipment to address pain sources. You can get in touch with us at Effective Physiotherapy and Fitness Clinic for a top-notch service.
Contact us now At Effective Physiotherapy and Fitness Clinic,2 D Close, Opp Conoil Kado Estate, Abuja.
Call 080 3436 5055 0r 0811 885 6060