How often do you visit the best orthopedic doctor in Noida? Have you been stressing about shoulder pain or discomfort?
Tightness or pain in the shoulders has been experienced in over 20% of adults. Therefore, it needs to be effectively taken care of. Moreover, not every pain requires the medical or expert attention of the best orthopedic doctor in Delhi NCR to be treated.
You can perform these simple physiotherapy exercises to relieve the shoulder pain you experience. Alongside, these exercises will help you in increasing flexibility and motion.
Let’s start with the tips
• Perform these exercises at least 4 to 6 times a week
• Start with low-intensity and gradually increase the momentum
• Focus on relaxing your shoulders while exercising
• Always ensure that you are comfortable while doing the exercises
• Do not push yourself beyond your strength
Physiotherapy exercise
1. Across the chest
Put your arm across your chest and support it with your other hand. Hold it for some time and repeat with both arms.
2. Seated twist
Sit on a chair where your ankles are directly under your knees. Twist your upper body to the sides and bring the hand along.
3. Neck release
Bring your chin towards the chest and slowly tilt it to the sides. Hole it for some time and repeat on every side.
4. Shoulder circles
Circle your hand in each direction 5 times while hanging it down. Repeat this process on the opposite side.
5. Child’s pose
Sit with your knees and toes together slightly wider than your hips and extend your upper body and arms in the front. Stay in this pose for a few minutes.
Some other remedies
• To ease your shoulder pain, you can go along with home remedies to ease the pain while promoting the healing process
• Practice the RICE method, i.e., resting, icing and compression. You can also take an Epsom salt bath or use a heating pad.
• You can intake OTC pain relievers or natural pain relievers to ease the pain you experience such as ibuprofen.
• It is better to do exercises under guidance of trained physiotherapist.
Even if the problem or your shoulder pain persists, you should consult the best orthopedic doctor at Global Orthopaedics and Sports Injury Centre.
