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Thread: Exercises for Shoulder Therapy
07-27-2013, 09:09 PM #1
Exercises for Shoulder Therapy
Found this a long time agon and thought it was a great read.I have tried out these exercises personally and found great relief for my pain.
Exercises for Shoulder Therapy
The shoulder strengthening exercises should aim at improving the range of mobility of the shoulder joints. There are a number of exercises, which can also be a part of frozen shoulder therapy exercises. The physiotherapists normally evaluate the condition before they prescribe these shoulder injury exercises.
This exercise will relax the muscle in the shoulder, relieve pain and also increase the range of motion. Lie on the stomach at the edge of a bed. Let the arm (preferably the weak arm) hang over the edge. Relax your shoulder, arm and hand and gently swing your arm forward and backward. Make sure you are not using your neck muscles, when you do this exercise. You can start off with 15 seconds and then gradually increase the time of swinging of the arm. Repeat the same for the other arm as well.
This exercise helps to relax the shoulder muscles as well. Take a chair as a prop. Let the weak arm hang and hold the chair with the strong arm. Keeping your shoulders relaxed, use body motion to swing your arm clockwise in small circles. You might have to bend a little as you do this exercise. Come back to the starting position and then repeat the same anti-clockwise as well.
Sleep on your stomach at the edge of the bed and keep the weak arm hanging out of the bed, to do this shoulder exercise. Hold a dumbbell in the weak hand and slowly start to bend your elbow to make a 90 degrees angle with your elbow. Once the hand comes to the shoulder level stop and hold in the position for a small bit and return to the starting position. You will need to repeat this exercise till your arm is tired. Once you are done with one hand repeat the same with the other hand as well.
This is an exercise for a dislocated shoulder. Stand upright and let your arms be on your sides. Then slowly bend the elbow of the dislocated shoulder to make a 90 degree angle. Rotate the arm and shoulder inward towards the chest to make an 'L' shape with the hand. You may have to use the other arm to move the hand, as this dislocated arm may be too weak to move properly. Then, slowly start to turn the arm away from the body. With this you will form an 'L' shape on the outside the body. Moving the hand outward can be a painful exercise, but you will have to do it nevertheless. You will have to keep repeating this exercise, till you experience no pain in the shoulder.
This is one of the wonderful frozen shoulder exercises. To do this exercise, stand upright, place one arm across the body and make sure it is parallel to the ground. Now, slowly start pulling the elbow towards your body with the other hand. Hold in this stretch for 20 seconds and repeat the same 4 to 5 times.
This exercise is a stress buster for the shoulders. To do this exercise stand upright and clasp hold of your hands behind your back. Keep the arms straight and slowly start lifting your hands upwards. If you have tight shoulders you will not be able to lift the hands up, but do hold the stretch for about 20 seconds and then release to repeat the stretch again 3 times.
Before starting off with these shoulder therapy exercises, consult your health care professional. If while doing the exercises, you experience immense amount of shoulder pain, you should not continue to do the exercises. Talk to your health care professional, so that he will be able to find out the exact cause of the problem.
07-27-2013, 09:10 PM #2
Shoulder Impingement Syndrome Exercises
The following are some exercises that would help you relieve in a comparatively short time. However, remember that you need to be regular and should do these exercises with the right technique, so as to get quick and positive results.
Exercise # 1
Tricep stretch is amongst the most popular shoulder impingement stretching exercises. This exercise is easy as well as effective. Place the palm of your right hand at the back of the head, with the elbow bent. Now, touch your right elbow with your left hand and try to pull your right hand down. Maintain this position for some time and then slowly come to the normal position. Repeat with the other hand. Do about 8-10 repetitions.
Exercise # 2
Place both your hands at the back of the head and then gradually pull your elbows back. Pull your elbows till the time you feel a sufficient stretch in the shoulder muscles. Hold this position for some seconds and then repeat. Do about 9-10 repetitions.
Exercise # 3
This is the easiest of all the shoulder impingement exercises! Just swing your arm in forward and backward direction and then sideways. Further, you can rotate your arms in small circles. Rotation should cause sufficient stretch in the shoulder muscles.
Exercise # 4
Stand straight with your back facing a door. Now, stretch your arms backward and hold the door frame with your hands. Gradually lean forward to stretch your shoulder and chest muscles. Stand in this position for about 4-5 seconds and then slowly come to the original position. 8-10 repetitions would suffice.
Exercise # 5
Lean on a table by supporting your body with either of the arms. Now, let the other arm hang freely. Further, rotate your hanging arm in a clockwise and anticlockwise direction. Once you do this, move your arm like a pendulum in all the directions. Perform about 20-25 repetitions in each direction, with both the arms.
Remember to rest between repetitions and also do not overstretch your shoulder muscles. While recovering from the shoulder impingement syndrome, avoid lifting heavy objects and also do not perform heavy sport activities, that might exert strain on the shoulders. Follow the above mentioned shoulder impingement exercises and the guidelines, to recover from the condition in a short period of time. All the Best!
03-15-2014, 01:27 AM #3
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Thanks for sharing this information regarding exercises of shoulder therapy. I got cramps in my left shoulder while doing pushups. I will surely workout on these exercises so that cramps can cure as early as possible.