Shoulder play an important role in human life as they assist them in each and every task of daily routine. The muscles of a shoulder work when a person lifts, holds, or reaches something on a high shelf, drives a car, or brushes hair. Things like pain, stiffness, or weakness can make it hard and difficult to do all this. The shoulders are one of the most commonly used joints with an extremely wide range of motion.
They are also the parts that are most likely to be injured and need time for recovery. If they get injured once then it is more likely to get injured again. Common causes include frequent movements of the arm above the head. Make an appointment with Dr. Tanveer Bhutani If you are not aware of the cause of your shoulder pain. It will find out what is the origin and underlying issue of pain, and how it can be treated.
However, you can undertake some precautions that can strengthen the muscles of the shoulders and are also helpful to avoid pain and injury.
Just consider this. If there is any activity that can cause shoulder pain then modify or discontinue that activity. Relax your joints until you feel strong enough to perform that activity again. In the meantime, you can move to other activities such as jogging or riding. You should gently move your muscles so that they can heal. Resting the shoulder muscles leads to their rehabilitation.
It is mandatory to stretch or warm up your body before doing exercise or playing a game. This is especially important when you have been injured before. Perform exercises like jogging, arm rotation, and brisk walking. Typical stretching and warming up exercises include pendulum, rotation, running, and arm stretching.
Build Shoulder Strength
To keep a shoulder healthy and pain-free it is important to increase your strength. There is nothing better than strengthening your muscles to prevent future injuries. Seek the help of your orthopedic surgeon and physiotherapist to strengthen your shoulder joint and protect it from pain. Regular exercise can be helpful to keep it strong and flexible.
- When you are in pain do not perform the exercise
- When you think that’s enough, stop.
- Pay attention to your posture while exercising, lest you make it worse.
- Don’t forget to warm up before you start.
- Poor technique can be harmful, so consult a professional
Listen To Your Body
Your body always tells you that you are doing too much or that it is not good to take a particular action. Howbeit, we usually ignore such kinds of indications. Your body actually talks, if you try to listen to it. Do not ignore the pain which you feel after doing an activity. Perform slowly if there is stiffness or pain in your shoulder. If you will not stop, it will cost you much in the future.
Increase the Range of Motion
- Overhead shoulder stretch
- Stand up straight.
- Put your fingers together and place them in front of you.
- Now bend the elbows, raise the hands up and place the hands behind the head.
- Slowly gather your shoulders and move your elbows backward.
- Repeat about 20 times.
- Repeat this four to five times a day.
- Pendulum Stretch
- Stand up and bend at the waist.
- let your hand hang vertically on the floor
- Keep your neck relaxed.
- Move your arm 20 times in a circle
- Do this two or three times a day.
Avoid Repetitive Stress
If your job or work involves repeating the same activities over and over again, make your way around it. Rest every 20 minutes, watch your posture (don’t bend over all the time), keep your spine straight while standing or sitting. If you work at a computer, the height of your desk should be such that your mouse is at a level slightly below the elbow. Keep going, moving, and pulling. Don’t do too many movements above the head or too far where you have difficulty reaching. At the workplace, you can ask your boss for assigning alternative tasks whenever you feel that your shoulder needs rest.
Shoulder pain is quite common among people. The unique physiology of this ball and socket joint offers a wide range of motion but it can also lead to stress, injury, and pain, especially for players if they are not careful. However, with the above precautions and tips, you can have a healthier shoulder for life. You can seek immediate care if there is any discomfort or pain.
In case of deformity, sudden swelling, inability to move, weakness, or unbearable pain, you should immediately see Dr. Tanveer Bhutani- Sports and Orthopedic Specialist.