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Last Updated Friday June 23 2017 10:37 PM IST

Six simple exercises to ease shoulder pain

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Shoulder pain has become a common ailment these days. In some cases, apart from the pain, the patient would also find it hard to raise his/her hands. If treated properly in the initial stages, it is possible to relieve the patient of the pain. It is ideal to perform the exercises under the supervision of a physiatrist.

Here are a few exercises that you can do at home:

Simple stretches

Shoulder pain

Lean your back against the wall, and move your hands up and down. You can also perform this exercise by holding a dumbbell of half-a-kilogram (or an apt substitute) in each hand. This will also enhance your muscle power.

Codman’s Exercise

Stretch your hand on a table and bend forward. Swing the other arm back and forth. Start with small circular movements and gradually consider doing bigger circular movements. The exercise can be done with light weight dumbbells in your hand. If you find it difficult to stand straight, do this exercise by lying on the edge of a cot.

Abduction Ladder

Fix a scale on the wall, and move your hands upward through the scale. Repeat it daily; and you will find that you are able to lift your hands higher in a few days. Raise your hand to either sides of the scale without bending your elbow. You can also do this exercise with both hands.

Sanding Exercise

Shoulder pain

Place a three feet long wooden plank at an angle of 45 degree. Ensure that the plank has a smooth surface. Hold a wooden piece, similar to the rolling pin used to make chapatis, firmly and roll it over the slanting plank forward and backward.

Wand exercise

Hold a long stick (with a length of approximately two-and-a-half feet or three feet) with both hands (similar to the stick used in textile shops for scrolling clothes). Move the stick in various directions, back and forth or to the sides (you can raise the stick above your head or bring it behind your head and tilt it to either sides). In case you can’t find a stick, do this exercise with a bathing towel.

Shoulder Wheel

Shoulder pain

Move your hand clockwise and anti-clockwise. Make sure that you do not bend your elbows. Do not hold any weight initially; but gradually lift weights of half-a-kilogram or one kilogram as you progress. Nonetheless, if any pain occurs, halt the exercise at once and consult a physiotherapist before resuming the exercise.  

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