How to fix shoulder pain and muscle tightness with help of Physiotherapy exercises?

June 16, 2022 Hassan Shabeer

Shoulder injuries are relatively common. This area will most likely make you feel worried, tense, or uneasy. According to polls, 18 to 26 percent of adults suffer from shoulder discomfort or tightness. There are still ways to get rid of shoulder aches.

Adhesive capsulitis (frozen shoulder) is a painful and stiff shoulder condition that limits movement. exercises that will ease pain and strain. These stretches and strengthening exercises can help you improve your flexibility, range of motion, and mobility.

Table of Contents

Use your shoulders to make circles

This activity will help you warm up your joints and increase your flexibility.

To take a seat, place your left hand on the back of the seat.
Let your right-hand dangle freely in front of you.
Make five circles with your right hand, one in each direction.
Switch sides and repeat.
Do this approach 2–3 times every day.

In the entranceway, stretch your shoulders

This stretch opens up the chest while strengthening the shoulders.

Make a 90-degree angle with your elbows and arms in a doorway.
Take a step forward with your right foot, palms against the door frame’s sides.
Tighten your abs and take a step forward. For a total of 30 seconds, stay in this position.
With your left foot forward, repeat the stretch 2–3 times on each side.

Downward Dog Pose

This inversion pose strengthens and stretches your shoulder and back muscles.

Begin by getting down on your hands and knees. Raise your hands to the ceiling by placing them against your hips.
Maintain a small bend in your knees and evenly distribute your weight between your hands and feet.
While moving your head toward your feet and flexing your shoulders above, keep your spine straight.
Stay in this position for one minute.
The Pose of a Child

This restorative pose will help you relax your back, shoulders, and neck. Place a pillow behind your brow, chest, or knees for more support.

Use the thread to thread the needle

The chest, shoulders, and upper back are all fairly accessible in this stance. Place a pillow or a block beneath your head or shoulder to provide support.

Begin by getting down on your hands and knees. Raise your right hand to the ceiling, palm facing away from your body.
Put your left arm to your body’s left side, palm up, and bring it beneath your chest.
By activating your right shoulder and arm, you can prevent slumping into this position.
To offer support, keep your left hand on the floor, lift it toward the ceiling, or wrap it around the inside of your right thigh.
For at least 30 seconds, stay in this position.
Return to Child’s Pose before attempting the stretch on the other side.

Treatments for Shoulder Pain and Tightness

You could use home remedies to relieve discomfort and speed up healing in addition to shoulder workouts. If you’re looking for a way to ease shoulder pain and tightness, try one of the treatments listed below.

RICE (rest, ice, compression, and elevation) is an acronym for rest, ice, compression, and elevation of the shoulder.
Raise your shoulder as high as possible above the height of your heart.
Taking an Epsom salt bath or using a heating pad might also help you relax.
Pain can be managed with over-the-counter pain relievers such as ibuprofen or acetaminophen.
All-natural pain remedies such as turmeric, willow bark, and cloves can be used instead of prescription pain medications.
Apply a menthol rub, arnica lotion, or essential oil blend to the affected area several times a day.
Getting regular massages and acupuncture treatments might help you relax and reset your body. Manipulative therapies include chiropractic adjustments, osteopathy, and Rolfing.

How to Prevent Shoulder Pain and Tightness

Aside from these exercises, there are a few basic guidelines and recommendations that might help you avoid shoulder soreness. It will help to relieve discomfort if it arises, as well as serve as good practice for avoiding it in the future.

Maintain proper posture, whether sitting, standing, or performing daily tasks, to avoid slouching or hunching.
Keep a close eye on how you act on a regular basis and make any required changes.
Get plenty of rest and stay away from activities that cause pain.

Reaching for something high up, carrying big items, and leaning forward all require caution. Consider how you can move your body to avoid discomfort if these actions are required as part of your job. When participating in sports that cause shoulder pain, use proper form and technique.

When is Time for Doctor on Call?

If you can’t move your shoulders or if your discomfort worsens or doesn’t go away after two weeks of treatment, see a doctor or physical therapist. If you experience severe pain in both your shoulders and thighs, as well as a fever, you should see a doctor every once. An X-ray, ultrasound scan or magnetic resonance imaging (MRI) scan may be used by a doctor to determine the source of the discomfort and the best treatment option.

If you have discomfort in both shoulders, thigh pain, a fever, or any other symptoms, see a doctor. These symptoms could indicate polymyalgia rheumatic, a dangerous rheumatic disease that requires immediate medical attention.

Summary

Shoulder injuries can be caused by repetitive motions, manual labor, sports, and aging. This body component could be damaged as a result of a bad fall or accident. For pain in the front or front shoulder, many people seek medical help.

Shoulder pain is frequent, but it may be avoided and treated if you know what to look for. To relieve and prevent shoulder pain, do these exercises on a regular basis. You can also try shoulder pain home treatments on your own. Maintaining your workouts and treatments, even if you feel better, will help you avoid future pain. If you have any medical conditions that could hurt you, see your doctor before starting any workout routine.

Are you seeking a physical therapist in Dubai who can treat your shoulder discomfort and tightness at home?

The convenience factor has already been mentioned, but it is an essential benefit of physiotherapy at home in Dubai to consider. Many people dislike clinical settings for various reasons, and the chance to get therapy in the privacy of their own home appeals to them far more. Flying, waiting, and other comparable hassles are removed, allowing you to concentrate solely on your therapy.

During recovery, any ailment, including shoulder injury or pain, demands expert care and treatment. Doctor on call, home care nursing, PCR tests at home, and physiotherapy treatments are just a few of the medical services Royal Premiere Healthcare offers at home in Dubai. By providing physiotherapy at home Dubai, our DHA-licensed physio Dubai assists patients in recovering from surgeries, impairments, injuries, and other ailments. Call +971 50 357 1916 or fill out the contact form to learn more about Physiotherapy Dubai.