The shoulder is among the most mobile joints in the body and offers a wide range of movement. While relaxing and taking painkillers may provide temporary relief, physiotherapy is the most effective form of healing. Physiotherapy offers a wide range of treatments that help manage pain and improve flexibility. This allows patients to get back to their normal activities. Listed below are a few shoulder exercises to reduce pain.
High to Low Rows
This exercise requires the use of a resistance band and is recommended for patients who are suffering from a rotator cuff injury. Follow these steps:
- Attach a resistant band to a sturdy object above shoulder height. Ensure the resistant band has been tightened securely and does not come loose when you pull on it.
- Slowly get down on one knee, raising the knee opposite your injured shoulder. Align your lower body and knee. Now, rest your other hand on the raised knee.
- Stretch your arm and hold the band securely, pulling your elbow towards your body. Squeeze your shoulder blades together while keeping your back straight. Remain perfectly still without moving or twisting your arm.
- Resume to the starting position and repeat 3 sets of 10.
The Doorway Stretch is an easy way to improve mobility in the shoulder joints:
- Warm up your shoulder muscles by standing in an open doorway. Now, spread out your arms to the sides.
- Grip each side of the doorway with your arms while keeping them straight. Lean forward from the doorway till you feel a gentle stretch.
- While keeping your back straight, slowly shift your weight on your toes until you feel a gentle stretch towards the front of your shoulders. Be careful not to overstretch.
Side-Lying External Rotation
- Lie down on an exercise mat, on the opposite side of your injured shoulder
- Bend the elbow of the injured shoulder to 90 degrees, resting the elbow on your side, resting the forearm across your abdomen.
- Keeping your elbow against your side and hold a dumbbell towards the ceiling. Stop rotating your arm once you feel a strain.
- Hold the dumbbell in place for a few seconds and then resume your arm to the starting position. Repeat the exercise up to 3 to 10 times a day. Slowly increase the reps to 10 to 20 until the arm stretches out.
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