• January

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    2021
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Shoulder Exercises

Our shoulders take on so much during the course of our lives. It is only understandable that you are bound to feel some amount of pain, tightness, tension, or sensation in this area. When shoulder tightness is left unchecked beyond a certain time there could also be associated neck pain or tension headaches. When it comes to exercises for the shoulders there are different types depending on your condition in the case of some shoulder injuries. This is most often a part of the rehabilitation exercises that the physiotherapist or your doctor recommends after a shoulder treatment procedure or injury. These are strengthening exercises that are aimed at improving flexibility, increasing the range of motion and to bringing better comfort and ease to the movements.

The other type of exercises is those that can be done 3 or 6 times per week to get rid of any discomfort in your shoulders or to relieve pain or tightness brought on by daily stresses. These shoulder exercises can be started as a 10-minute routine which can be slowly increased as the shoulders seem more stronger or flexible. Stretching for these exercises should only be done to comfortable levels. These should be discontinued if there is any shooting or excruciating pain and not just mild discomfort. Then a doctor will have to be consulted just to be sure that the pain is not due to any serious injury to the shoulders. As age progresses there is a likelihood of shoulder tension increasing.

Some shoulder exercises that can improve flexibility and ease general tightness could be shoulder stretch, crossover arm stretch, neck release, seated twist, shoulder circles, eagle arm spinal roll, chest expansion, standing row exercise that requires the use of a 3-foot-long elastic resistance band with the ends tied together or pendulum stretch which is a gentle way to increase movement in the shoulder using the force of gravity.

Shoulder strengthening exercises on the other hand Pendulum circles and Isometric shoulder rotations. These are no-impact exercises that can help restore the range of motion in the muscles and joint that make up the rotator cuff. Isometrics are a type of exercise in which the joint angle and muscle length do not change during contraction. They are done in static positions, often working against one muscle against the next or pressing a body part against a fixed wall. There are Internal rotation and external rotation Isometric exercises. Pendulum exercises work by minimizing any muscle contraction or strain. This exercise is often used for after shoulder surgery or in the early phase of shoulder injury recovery.

Regular stretching and exercising can help prevent the shoulders from becoming tight in the first place. There have been studies that showed that just a 4-week regular stretching program can do wonders in reducing neck and shoulder pain. The science behind this is that when a muscle stretches, its fibres and the surrounding tissue extends to full length thereby improving the ability of the muscle and fascia to extend during some activity. Some care taken on a daily basis can also help to keep shoulder pain at bay. Like playing sports with proper form and technique, taking ample rest when some activity causes pain, paying attention to how you carry your body throughout the day and practicing good posture sans the slouching and taking care while bending forward, carrying heavy weights or indulging in overhead activity.

For enquiries and online appointments, send a message to www.BangaloreShoulderInstitute.com/com

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