Our regular activities might significantly be impacted by shoulder pain, which can be a serious source of agony. Being the most movable joint in our body, the shoulder joint is also the most prone to harm and discomfort. Rotator cuff injuries, bursitis, frozen shoulder, arthritis, and simple muscle strain are a few causes of shoulder pain. There are, however, a number of exercises that can improve how you handle shoulder pain. With these exercises, you can increase flexibility and the muscles that support your shoulder joint. The following tips and forms of exercise are specially curated by our top-notch experts in shoulder surgery in Gurugram.
Workout with a pendulum: This easy workout will ease shoulder discomfort and increase flexibility. Standing with your feet shoulder-width apart, bending at the waist, and letting your affected arm dangle down are the proper form for this exercise. Swing your arm slowly & circularly, side to side, and back and forth. 15 to 20 times in each direction should be repeated for this exercise.
Wall angles: This exercise is helpful for strengthening the upper back, reducing shoulder pain, and enhancing posture. Arms at your sides, feet shoulder-width apart, and back against a wall. Lift your arms slowly to shoulder height while maintaining a 90-degree bend in your elbows. Raise your arms slowly towards your head, then lower them to shoulder level. This exercise should be repeated 10 to 15 times.
Shoulder rotations: Shoulder rotations can ease shoulder discomfort and increase flexibility. Your arms should be by your sides while you stand with your feet shoulder-width apart. Swing your arms slowly in a circular manner, starting with small circles and enlarging them as you go. 15 to 20 times in each direction should be repeated for this exercise.
Exercises with a resistance band
The muscles surrounding the shoulder joint can be strengthened using resistance band workouts. You can perform a variety of resistance band exercises to alleviate shoulder pain, such as:
a. External rotation of the shoulder: Tie a resistance band at elbow height to a doorknob or other stable item. Hold the resistance while standing with your side towards the entrance. Hold the band in the hand nearest to the door. Slowly twist your arm away from your body while keeping your elbow at your side, maintaining a 90-degree bend in it. This exercise should be repeated 10 to 15 times.
b. Shoulder internal rotation: Hold the resistance band in your hand that is furthest away from the door while standing with your side facing the door. Slowly rotate your arm towards your body while keeping your elbow at your side. Maintain a 90-degree bend in your elbow. This exercise should be repeated 10 to 15 times.
c. Shoulder abduction: Fasten a resistance band to a doorknob or stand on one end of Resistance Band. Maintaining a straight elbow, steadily raise your arm out to the side while holding the resistance band in your hand. This exercise should be repeated 10 to 15 times.
Cat-cow stretch: This exercise is excellent for enhancing posture and easing shoulder pain. Place your hands shoulder-width apart and your knees hip-width apart while you are on your hands and knees. Look up at the ceiling while you slowly arch your back, bringing your shoulder blades
together. Hold for a few seconds, then slowly recline with your shoulders wide and your gaze directed downwards. This exercise should be repeated 10 to 15 times.
Arm circles: Arm circles can ease shoulder discomfort and increase flexibility. Your arms should be by your sides while you stand with your feet shoulder-width apart. Keep your arms parallel to the ground as you slowly elevate them out to the sides. Make little circles with your arms and then progressively enlarge them. 15 to 20 times in each direction should be repeated for this exercise.
Push-ups at the scapula: These exercises can assist to strengthen the muscles between the shoulder blades and enhance posture. Place your hands shoulder-width apart and your knees hip-width apart while you are on your hands and knees. Keep your elbows straight while lowering your chest towards the ground. Squeeze your shoulder blades together as you stoop. Lift yourself back up while letting your shoulders drop. This exercise should be repeated 10 to 15 times.
In conclusion, shoulder pain can be crippling, but including workouts into your routine can help you manage the pain and enhance your range of motion and muscular strength near your shoulder joint. The above-mentioned workouts are simple, efficient, and possible to perform with little to no equipment at home. However, it is imperative to speak with a doctor before beginning any fitness programme, particularly if you have a health issue that could impact your shoulder joint then you must schedule a visit to the best joint surgeon in Gurugram. As your shoulder pain decreases, remember to gradually increase the intensity of the exercises. Never ignore any discomfort in your shoulder and joints as it could lead to more serious condition. To know more about other possible ailments and treatment, contact the Orthopaedic and Joint Expert in Gurugram.
Dr. Saurabh Chandra, Consultant
Bone, Joint Replacement And Orthopaedics
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