Shoulder pain or shoulder joint pain can be found frequently in people of all ages because it is a joint that is used almost all the time and has the widest range of motion among all the joints in the body. One of the initial treatment methods is correct physical exercise.
Shoulder pain, general treatment When pain starts, start by resting the shoulder, avoiding movement of the affected shoulder. You may use a cloth to support the arm and shoulder, bend the elbow at about 90 degrees temporarily for 1-2 days when standing up, sitting or walking. Take painkillers or receive physical therapy by applying ice packs to the shoulder 2-3 times a day, สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน 15-30 minutes each time in cases of severe pain, acute pain to relieve pain, and hot compresses in cases of mild pain or frozen shoulder to help with blood circulation.
Combined with gentle movement exercises in the early stages to prevent frozen shoulder, or consult a physical therapist for massage, manipulation, and ultrasound treatment.
6 ways to exercise your shoulders to reduce pain
- Shoulder Rotation: Do it while standing with your back slightly bent. Use your hands to hold onto a table to help support your body. Let your arms hang down, shoulders straight down. Slowly rotate your arms in circles, rotating in small circles and slowly without swinging and without using force. Expand the circles wider and wider. Do about 10 rounds and then rest.
- Wall Climber: Stand facing a wall and slowly slide your hands up until you feel a stretch. Hold for about 5 seconds. Repeat 10 times.
- Lifting the stick: Find a stick of suitable size, not heavy, about 2 feet long. Use your hands to hold the stick, both arms are the same size. Extend your arms and step on the elbows straight forward. Lift the stick as high as you can and hold it. Count 1-10, then rest. Repeat 10 times.
- Back Rubbing Position: Use your hand to hold the slit from the back. You may choose a towel of suitable size. Use your upper hand to pull the slit up as much as possible. Hold the slit for about 1 to 10 counts, then switch to using your lower hand to pull the slit down as much as possible and count 1 to 10. Repeat 10 times.
- Reaching: While standing or sitting, reach around the front of your body and grab your opposite elbow. Gently push the back of your elbow up until you feel a stretch in your reaching shoulder. Hold for 15-30 seconds and repeat 5-10 times.
- Pulley Exercise: Place a rope over the pulley in front of your head. Hold both ends of the rope and use the arm that is not hurt to pull the rope down to lift the arm that is hurt as high as possible. Hold for a count of 1-10 and slowly lower the rope down. Repeat 10 times.
Shoulder pain requires a recovery period. When the symptoms improve, to prevent it from recurring, prevent shoulder pain and build strength. Exercise plays a very important role in relieving and treating frozen shoulder. Focus on exercises that increase range of motion and muscle flexibility. However, you should not overdo the exercise or exercise without stretching your muscles to be ready before exercising and not stretching and relaxing your muscles after exercising. If the shoulder symptoms do not improve, you should see a doctor to consider a suitable treatment plan.