Top 5 Shoulder Pain & Tightness Physiotherapy Exercises
Shoulder Tightness and Pain
Shoulder injuries are rather common. You’ll likely have some discomfort, tension, or feeling in this location. According to surveys, 18 to 26 percent of adults suffer from shoulder pain or tightness. You can, however, make efforts to relieve shoulder pain.
Frozen shoulder (also known as adhesive capsulitis) is a painful and stiff shoulder condition with limited motion in all directions. The cornerstone of frozen shoulder treatment is usually frozen shoulder exercises.
Continue reading to discover ten basic shoulder exercises for pain and tension relief. These stretching and strengthening exercises will enhance your flexibility, range of motion, and ease of movement.
5 Shoulder Pain And Tightness Relief Exercises
The two aspects of the shoulder rehabilitation program are flexibility and strength. Flexibility, which includes a range of motion (ROM), static stretching, and dynamic stretching, is the initial step in shoulder rehabilitation. Strength training, which includes dumbbells, tubing, and functional exercises, is the second component of shoulder rehabilitation.
Before starting the frozen shoulder exercises, warm up your shoulder. The easiest approach is to take a warm shower or bath for 10 to 15 minutes. A moist heating pad or a damp cloth heated in the microwave may also work, but it may not be effective. Stretch to the point of strain but not pain when executing the following frozen shoulder exercises.
- Stretch your cross-chest muscles
This exercise improves the flexibility and range of motion of your shoulder joint and the muscles that surround it. Lower your arm if shoulder pain occurs while executing this exercise.
- Your right arm should be crossed over your chest.
- Place it in the crease of your left elbow or use your left hand to support your arm.
- Hold this position for at least one minute.
- Rep on the opposite side.
- Repeat 3-5 times on each side. To deepen the stretch, raise your arm to shoulder height.
- Neck decompression
This gentle exercise can help you relax your neck and shoulders.
- Bring your chin to the center of your chest. A stretch will be felt along the back of your neck.
- Tilt your head to the left to stretch your right shoulder.
- Hold this position for at least one minute.
- Rep on the opposite side.
- On each side, repeat 3-5 times.
With one hand on your shoulder and the other above your ear, gently guide the stretch to deepen. You should feel a stretch along the back of your neck as you lower your chin toward your chest. Then, bend your head to the left to extend your right shoulder. This position must be held for at least one minute. Rep on the other side, finishing each side 3-5 times.
- Extend your chest.
This chest extension exercise increases shoulder range of motion and flexibility.
- While standing, hold an exercise band, strap, or towel behind your back with both hands.
- Bring your shoulder blades closer together as you extend your chest.
- Raise your chin to the ceiling and lookup.
- Hold the position for up to 30 seconds.
- Rep 3-5 times more.
To deepen the stretch, bring your hands closer together and the towel or strap.
- Use the Eagle Arms to do spinal rolls.
This workout extends your shoulder muscles. Perform this exercise while gripping opposing shoulders if the arm posture is too bothersome.
- While seated, extend your arms to the sides.
- Bring your elbows to your body and place your right arm on top.
- Bring your forearms and hands together and bend your elbows.
- With your right hand, bring your palms together.
- Hold this position for 15 seconds.
- Exhale by rolling your spine and drawing your elbows in toward your chest.
- As you inhale, open your chest and elevate your arms.
- Repeat this movement for 1 minute.
- Rep on the opposite side.
- Sitting twist
This stretch stretches the shoulders and neck. During this exercise, keep your hips facing forward. Allow the twist to begin in the lower back.
- Take a seat in a chair with your ankles directly beneath your knees.
- Twist your upper body to the right, bringing your left hand back to your thigh.
- Place your right hand wherever it is most comfortable.
- Maintain this posture for up to 30 seconds.
- Repeat on the opposite side.
- Repeat 3–5 times on each side.
Physiotherapy near me treatment in Dubai has shown excellent results over time. In the comfort of your own home or hotel, we assure convenience, provide personalized care, establish exercise regimens that yield consistent results and address mobility difficulties.
Royal Premiere Healthcare is one of the best doctor on call service providers in Dubai. Their physiotherapy at home in Dubai program helps patients recover swiftly from various medical concerns. As a result, our patients will not need to be re-hospitalized in the future and will receive high-quality professional treatment.
