BEST EXERCISES FOR SHOULDER PAIN :-
Now a days Shoulder pain is also became a cause of painful Lifestyle .The cause of shoulder pain varies from individual to individual like poor posture ,Immobility ,Overuse Syndrome ,Impingement Syndrome ,Secondary to accident ,Degenerative changes etc.
Whatever the cause of shoulder pain but it affects the functional activities of an individual .
Shoulder pain due to impingement syndrome is most common in overhead athletes like Ballers etc.
Pain due to impingement syndrome is also common in people who have long term sitting work which develops poor posture.
In elder patients Shoulder pain is most common due Frozen Shoulder or Other degenerative changes .
Here I am sharing some most important Exercises which you can perform at home without any assistance and get relief from shoulder pain .
Before starting any type of exercise you should try to identify and modify the cause of your shoulder pain . If your pain is due to poor posture than you should try to correct your posture .If your pain is due to immobilisation then you should try to start simple range of motion exercises etc . Ifor your pain is due to overuse activities like athletic activities then you should try to avoid such activities for some duration
You should try to take a hot water fermentation before exercises with the help of hot packs or hot water bottles.
It will improve your blood circulation and will also improves synovial fluid circulation between articular surfaces.
So, The exercises are as follows:-
1)Range of motion exercises :-
-The range of motion exercises are most important and easy exercises for shoulder pain and you can perform it at anytime and anywhere.
-For this you just have to adapt a comfortable position ,It may be sitting position without back supporte ,Standing and supine lying at the edge of table.
-After adapting a comfortable position you just have to move your arms in all directions like in forward , backward , outward or inward directions or you just perform a circumduction movement in clockwise and Anticlockwise directions.
Keep in mind you just have to perform movements only upto available or painfree ranges.
You can perform the exercises with assistance of normal or painfree limb.
2) PENDULAR EXERCISES :-
-It is also a most important and simple exercise for shoulder pain .
-For this you have to stand with forward bending with the help of a table.
-After taking position you just have to move freely your arms in clockwise and Anticlockwise directions.
3) SELF MOBILIZATION EXERCISES :-
Self mobilization exercises also plays an important role in treatment of shoulder pain . It also improves Range of motion of shoulder joint.
For inferior glide :-
-You just have to sit comfortably on a chair.
-Now hold the edge of chair.
-Now simply sift your trunk to opposite side ,by performing this your humerus 's head automatically sifts inferiorly and helps in improving Abduction range of motion.
For Posterior glide :-
-You have to take prone on elbow position.
-You should keep the position atleast for 10 to 15 seconds.
-Should Repeat this for 3 to 5 times .
For Anterior glide :-
-For this you have to take supine lying position on elbow.
-You should keep the position atleast for 10 to 15 seconds and repeat this for 3 to 5 times.
4) SHOULDER LADDER EXERCISE OR WALL LADDER EXERCISE :-
-It is also a most important exercise for shoulder pain and restricted range of motion.
-You can perform this with the help of wall.
-For this you have to stand comfortably in front of a wall.
-Now slide your palm from bottom to top and top to bottom.
-You should perform this for improvement of Flexion and Abduction range.
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