Injuries to the shoulders are rather common. It’s possible that you’ll be uncomfortable, tense, or feeling anything in this region. According to surveys, shoulder soreness or tightness affects 18 to 26% of adults. However, you can make attempts to alleviate shoulder aches.
Frozen shoulder (adhesive capsulitis) is a painful and stiff shoulder ailment that limits motion in all directions. Frozen shoulder exercises are usually the cornerstone of frozen shoulder treatment.
Continue reading to learn ten simple shoulder exercises that will help you relieve discomfort and strain. These stretches and strengthening exercises can help you improve your flexibility, range of motion, and mobility.
- Make circles with your shoulders.
Warm-up your shoulder joints and boost your flexibility with this exercise.
- Place your left hand on the back of the seat and take a seat.
- Allow your right hand to dangle.
- With your right hand, make five circles, one in each direction.
- Rep on the opposite side.
- Repeat this process 2–3 times every day.
- Stretch your shoulders in the doorway.
This stretch strengthens the shoulders while opening up the chest.
- In a doorway, make a 90-degree angle with your elbows and arms.
- Take a step forward, placing your palms against the door frame’s sides with your right foot.
- Take a step forward and contract your abdominal muscles. Maintain this position for a total of 30 seconds.
- Rep the stretch, this time putting your left foot forward.
- On each side, repeat 2–3 times.
- Downward Dog Pose
Your shoulder and back muscles are strengthened and stretched in this inversion stance.
- Get down on your hands and knees to begin. By pressing onto your hands, raise your hips toward the ceiling.
- Keep your knees slightly bent and equally distribute your weight between your hands and feet.
- Bring your head toward your feet, shoulders flexed overhead, while maintaining a straight spine.
- Hold this position for up to one minute.
- The Child’s Pose
Relax your back, shoulders, and neck with this restorative pose. Place a cushion beneath your brow, chest, or knees for more support.
- Bring your big toes together and your knees slightly wider than your hips in Downward Dog.
- Extend your arms in front of you and return your hips to your heels.
- Allowing your chest to fall heavily to the floor will help relax your spine and shoulders.
- This position can be held for up to 5 minutes.
- Thread the needle
The chest, shoulders, and upper back are all released in this stance. Place a cushion or block beneath your head or shoulder to provide support.
- Get down on your hands and knees to begin. Raise your right hand, palm facing away from your body, to the ceiling.
- Lower your arm to the left side of your body, palm up and bring it beneath your chest.
- You can avoid slumping into this location by activating your right shoulder and arm.
- Keep your left hand on the floor, lift it toward the ceiling, or bring it around to the inner of your right thigh to provide support.
- Hold this position for at least 30 seconds.
- Before doing this stretch on the other side, return to Child’s Pose.
Other Shoulder Pain & Tightness Treatments
In addition to shoulder exercises, you can try home treatments to alleviate discomfort and improve healing. If you want to relieve your shoulder pain and tightness, try one of the following approaches and see if it helps you.
- The RICE approach involves resting, icing, and compressing your shoulder.
- When feasible, raise your shoulder above your heart level.
- You can also take an Epsom salt bath or use a heating pad.
- Over-the-counter pain medications such as ibuprofen or acetaminophen may be utilized to treat pain.
- Alternatives include turmeric, willow bark, and cloves, all-natural pain relievers.
- Several times a day, use a menthol rub, arnica lotion, or essential oil blend to the affected area.
- Regular massage and acupuncture sessions might help you ease discomfort and rebalance your body. Chiropractic adjustments, osteopathy, and Rolfing are examples of manipulative therapies.
Shoulder Pain And Tightness: How To Avoid Them
Aside from these exercises, a few basic recommendations and guidelines might help you avoid shoulder soreness. It will aid in the relief of pain if it arises and serves as good practice for avoiding it in the future.
- Maintain appropriate posture while sitting, standing, and conducting daily duties, and avoid slouching or hunching over.
- Pay attention to how you conduct yourself during the day and make necessary adjustments.
- Get lots of rest and avoid any pain-inducing activities.
Be cautious when doing things like reaching for something high, carrying large objects, or bending forward. Consider how you can move your body to avoid discomfort if you must execute these chores as part of your employment. Make sure you use good form and technique when participating in sports that cause shoulder pain.
When Should You See a Doctor?
Consult a doctor or physical therapist if you cannot move your shoulders or if your pain worsens or does not improve after two weeks of treatment. You should visit a doctor right away if you have significant discomfort in both shoulders and both thighs or if you have a fever. To establish what is causing the discomfort and the best treatment strategy, a doctor may use an X-ray, ultrasound scan, or magnetic resonance imaging (MRI) scan.
If you experience pain in both shoulders, thigh pain, a fever, or otherwise feel unwell, see a doctor straight soon. These could be signs of polymyalgia rheumatic, a serious rheumatic disorder that necessitates rapid medical attention.
Summary
Repetitive movements, manual labor, sports, and aging can cause shoulder injury. A bad fall or accident can potentially cause injury to this body area. For front or anterior shoulder pain, many people seek medical help.
Shoulder pain is common, but it may be avoided and treated. Regularly perform these exercises to treat and prevent shoulder pain. You can also try home remedies for shoulder discomfort on your own. Even if you feel better, keeping up with your workouts and treatments will help keep the pain away. Consult your doctor before commencing any fitness program if you have any medical conditions that could harm you.
Are you looking for a physical therapist in Dubai that can help you with shoulder pain and tightness at home?
During the recovery process, expert supervision and treatment are required for any condition, including shoulder injury or pain. Royal Premiere Healthcare provides a variety of medical services at home including doctor on call, home care nursing, PCR test at home, and physiotherapy treatments in the comfort of your own home in Dubai. Our DHA-licensed physio Dubai provides physiotherapy at home to recover from surgeries, impairments, injuries, and other conditions. If you want to learn more about the Physiotherapy at home services in Dubai, call +971 50 357 1916 or fill out the contact form.