Shoulder Pain Treatment: 9 Key Exercises to End Pain for Good

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Shoulder Pain Treatment 9 Key Exercises to End
Pain for Good
Your everyday life can be greatly impacted by
shoulder pain, which can limit movement and make
routine chores difficult. However certain
exercises can help reduce this pain, increase
range of motion, and guard against more
discomfort. The nine exercises shown below are
excellent at providing long-term relief from
shoulder pain.
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The Path to Recovery 9 Effective Strategies for
Shoulder Pain Treatment
Remember to see a shoulder pain treatment clinic
in Dubai before beginning any new workout plan,
especially if you are in serious pain.
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1. Pendulum Swing
Begin by leaning forward slightly, supporting
yourself with your non-affected arm on a table.
Let your affected arm hang down loosely. Gently
swing this arm forward and back, then side to
side, and finally in small circles. This exercise
helps relieve tension and increase mobility.
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2. Shoulder Blade Squeeze
Standing or sitting, maintain a straight back.
Squeeze them together as if you were trying to
catch a pencil between your shoulder blades. Hold
this position for five to ten seconds, then
release it. This exercise improves your posture
and support by strengthening the muscles that are
located between your shoulder blades.
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3. Arm Across Chest Stretch
Hold your affected arm at the elbow with the
opposite hand. Gently pull the arm across your
chest until you feel a stretch in the back of
your shoulder. Hold for 20-30 seconds, then
relax. Repeat 3-5 times. This stretch improves
flexibility and reduces tension in the shoulder
muscles.
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4. Doorway Stretch
Place your arms at shoulder height on the door
frame while standing in a doorway with your
elbows bent 90 degrees. Till you feel a stretch
at the front of your shoulders, gently lean
forward. After 20 to 30 seconds of holding, let
go. Do this two or three times. This exercise
promotes flexibility by assisting in the
stretching of the shoulder and chest muscles.
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5. Neck Release
Sit comfortably with your back straight. Slowly
tilt your head to one side, bringing your ear
close to the shoulder until you feel a stretch on
the opposite side of your neck. Hold for 20-30
seconds, then switch sides. This exercise can
help relieve tension in the neck and shoulders,
often associated with shoulder pain.
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6. High-to-Low Rows
Attach a resistance band to a stable object at or
above shoulder height. Kneel on one knee so that
the knee opposite your injured arm is raised.
Pull the band towards your waist, keeping your
arm close to your side and your back straight.
Return to the starting position slowly. Perform
10-15 repetitions. This exercise strengthens the
muscles responsible for shoulder blade movement
and stability.
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7. Reverse Fly
Bend forward at the waist, arms hanging down and
palms facing each other. Holding a light weight
in each hand, raise your arms to the side until
theyre in line with your body, keeping a slight
bend in the elbows. Lower slowly. Do 10-15
repetitions. This strengthens the posterior
shoulder muscles, improving posture and support.
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8. Lawnmower Pull
Stand with your feet shoulder-width apart,
holding a resistance band with your affected arm.
Simulate the motion of starting a lawnmower by
pulling the band diagonally across your body,
from your opposite hip to shoulder. Slowly return
to the starting position. Repeat 10-15 times.
This exercise works both the shoulders and the
muscles of the back.
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9. Wall Push-Ups
Face a wall that is slightly more than an arms
length away. Position your palms on the wall at
shoulder height and width. While maintaining your
feet planted, flex your elbows to gradually bring
your chest up against the wall. Return to the
starting position by pushing. Do ten to twenty
push-ups. Comparatively speaking, this exercise
puts less effort on the shoulder and chest
muscles than floor push-ups.
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The Bottom Line
Incorporating these exercises into your daily
routine can provide significant relief from
shoulder pain. Theyre designed not only to
reduce current discomfort but also to enhance the
strength and flexibility of your shoulder
muscles, thereby preventing future
pain. Remember, consistency is key to seeing
improvement, so make these exercises a regular
part of your life. And, as always, listen to your
body and consult with shoulder pain treatment
professionals in Dubai to tailor the exercises to
your specific needs.
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Contact us at...
00971 56 795 0141 info_at_ctclinic.co.uk
Sawaf_at_ctclinic.co.uk First Floor, Etihad Mall
- Gate No. 2 - Mirdif - Muhaisnah 1 - Dubai -
50819, UAE
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