Exercises to manage shoulder pain…

Shoulder pain is an extremely common complaint, and there are many common causes of this problem. It is important to make an accurate diagnosis of the cause of your symptoms so that appropriate treatment can be directed at the cause.

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Exercises :

Most cases of shoulder pain aren’t caused by anything serious and will ease within 2 weeks.

Try the exercises suggested here to help ease pain and prevent future symptoms.

1.Door Press (A)

Stand in a doorway with you elbow bent at the right angle and the back of your wrist against the door frame.Try to push your arm outwards against the door frame. Hold for 5 seconds.Do 3 sets of 10 repetitions on each side.

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2.Door Press ( B)

Use your other arm and,still with your elbow at the right angle,push your palm towards the door frame.Hold for 5 seconds.Do 3 sets of 10 repetitions on each side.

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3.Door lean

Stand in a doorway with both arms on the wall slightly above your head.Slowly lean forward until you feel a strech in the front of your shoulder.Hold for 15-30 minutes repeat 3 times.This exercise isn´t suitable if you have a  shoulder impingement (With impingement syndrome, pain is persistent and affects everyday activities. Motions such as reaching up behind the back or reaching up overhead to put on a coat or blouse, for example, may cause pain.Over time, impingement syndrome can lead to inflammation of the rotator cuff tendons (tendinitis) and bursa (bursitis). If not treated appropriately, the rotator cuff tendons can start to thin and tear.)

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4.Shoulder stretch

Stand and raise your shoulder.Hold for 5 seconds.Squeeze your shoulder blades back and together and hold for 5 seconds.Pull your shoulder blades downwards and hold for 5 seconds.Relax and repeat 10 times.

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4.Pendulum exercise

Stand with your good hand resting on a chair.Let your other arm hang down and try to swing it gently backwards and forwards and in a circular motion.Repeat about 5 times.Try this 2-3 times a day.

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  • Most cases for shoulder pain aren´t cause by anything serious and will ease within 2 weeks;
  • You can take painkillers to ease pain.Taking them before exercise can help you stay active without causing extra pain ;
  • Using an ice pack,learning how to protect your joints and being aware of your posture will help cases of shoulder pain;
  • Try the exerises suggested above to help ease pain and prevent future symptoms.
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2 thoughts on “Exercises to manage shoulder pain…

  1. Way to illustrate. I knew all this but just briefly went over old material to refresh my memory. Thx.

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