Different exercises to treat shoulder pain

Exercise to treat shoulder pain

One of the common problems among people today; It is skeletal pain, there are several solutions to solve this issue; One of their types that has more confidence is sports movements. For example, it can be for Treatment of shoulder pain from sports movements used.

Shoulder pain:

One of the most common skeletal pains today is shoulder pain. Different factors can cause this problem. There are many ways to treat this pain. One of the best ways to control shoulder pain is to do daily sports exercises that increase the range of motion of the shoulder. increase

By performing this movement several times a day, you move the shoulder to the end of its range of motion, this prevents the shoulder from being dry and immobile and stretches the muscles connected to the shoulder, as a result of these muscle movements compared to sudden movements. It will be less vulnerable.

The causes of shoulder pain include arm fracture, clavicle fracture, vesicular inflammation, shoulder dislocation, shoulder spasm, osteoarthritis, rotator cuff injury, sprain and cartilage strain. Some causes may be less seen, which include; The problems are tumors, infections and nerves. Shoulder pain can be greatly reduced by doing sports.

Note that these exercises may not be suitable for improving your shoulder pain, so consult your doctor before doing any of them. Below are some exercises that can be used to restore the primary strength of the shoulder, relieve and treat shoulder pain. By performing these movements, you will see a significant improvement in the problems of dryness and immobility and shoulder pain.

Exercises to treat shoulder pain:

First move:

First, stand next to a table or chair, then relax your hands completely and in different directions; Back, forward and rotate clockwise and counterclockwise in a circle. Do this twice a day for 5 minutes each time.

exercise to treat shoulder pain; Shoulder rotation

Second move:

At first, you should relax the body and then turn the shoulders towards the back, hold this position for 10 seconds and relax the body again. Repeat this movement twice a day and 15 times each time.

exercise to treat shoulder pain; Gathering the shoulders from the back

The third exercise:

Relax the shoulders and slowly pull one arm through the chest as far as you can and keep it in the same position. Hold the stretch for 30 seconds and relax again. Repeat this for the other arm.

exercise to treat shoulder pain; Pulling one hand with the other

The fourth exercise:

You can do this movement using a stick, first hold the stick slowly behind your back and using the other hand to hold the other end of the stick, also pull the stick so that it is horizontal with the shoulder. Stay in this position for 30 seconds and then relax for 30 seconds.

Exercise to treat shoulder pain using a bar

Fifth exercise:

Another exercise that is used for shoulder pain is using a stick. First, hold one end of the stick in your palm and press it horizontally until you feel a stretch but without pain. Stay in this position for 30 seconds and then relax the body.

exercise to treat shoulder pain; Moving the bar along the shoulder

Sixth exercise:

Do this movement using a bed sheet. At first, you have to pull up using the upper hand so that the internal rotation of the shoulder takes place, stay in this position for 30 seconds and then relax the body, repeat this movement 5 times until To make it effective.

exercise to treat shoulder pain; Pulling the fabric from the back

The seventh exercise:

This movement of the hands of the eagle is also called as it is used to treat shoulder pain and stretches the shoulder muscles. To do it, stand in a standing position, then stretch your arms on both sides of your body. Place your elbows on each other in front of your body, first raise your right hand.

Bend the elbows and then keep the forearms and hands on top of each other, holding the right hand with the left hand so that the palms are on top of each other. Stay in this position for 15 seconds, while exhaling and bringing the elbows to the chest, bend the spine forward. At the same time, open the chest and raise your hand.

Continue this movement for 1 minute and then repeat for the opposite direction.

exercise to treat shoulder pain; The movement of the hands of the eagle

Eighth movement:

You can use this movement to stretch the neck and shoulder muscles, on the other hand, it can also strengthen the shoulder. The rotation should be done from the lower back.

To perform this movement, you need to sit on a chair so that your ankles are under your knees. Turn the upper body to the right and place the left hand on the thigh. Place the right hand wherever you are most comfortable. Stay in this position for 30 seconds and then repeat the movement for the left side of your body. Do this movement 3 to 5 times for each side of the body.

exercise to treat shoulder pain; Stretching neck and shoulder muscles

Ninth movement:

You can use this exercise to relieve back, shoulder and neck pain. To do this exercise, you can do it with a pillow under your forehead, chest or legs.

Get into downward facing dog position with your big toes close together and knees slightly wider than hip width apart. Place the pelvis on the heels and place your hands in front of the door in an extended position. Bring your chest to the floor and stay in this position for 5 minutes.

You can use this exercise for shoulder pain and also to control shoulder pain after shoulder surgery, in general, doing shoulder exercises after surgery will have a significant impact on the success of the operation.

exercise to treat shoulder pain; Downward dog movement

Tenth exercise:

In general, performing shoulder exercises after surgery can have a positive effect on the success of the operation. First, lean forward and place the healthy shoulder on a small table or chair. Allow the injured shoulder to hang like a clockwork pendulum, then move your shoulder back and forth and left and right like a clockwork pendulum.

When should you see a doctor?

If you are not able to move your shoulder or if you do not see any worsening symptoms or lack of improvement after two weeks of treatment, you should see a doctor. On the other hand, if the pain worsens and you feel pain in both shoulders or thighs, you should also see a doctor if you have a fever.

In order to determine the cause of the pain and to plan the treatment, it is possible to use X-ray, ultrasound scan or MRI by the doctor.

If you see the following, you should see a doctor immediately:

Pain in both shoulders

– Pain in both thighs

– Presence of fever or feeling of fatigue

compilation: Covered sports medicine department