Are you suffering from restricted shoulder mobility?
Want to get relaxed from the shoulder pain?
The shoulder joint is highly mobile in the human body. But it frequently gets affected due to several factors such as bone spurs and general deterioration, arthritis, soft tissue injuries, dislocations, separations, fractures, and bursitis. All these conditions can limit your shoulder mobility resulting in pain and discomfort.
The shoulder contains three bones including clavicle or collarbone, scapula or shoulder blade, and humerus or upper arm bone. Deterioration or breakage in any of these bones results in pain and restricted mobility. Shoulder pain and limited mobility can be adjusted with regular exercises. The shoulder exercises not only impart strength to your shoulders but also prevent them from further deterioration.
Best Ways to Strengthen The Shoulder
One of the most proven ways of strengthening your shoulder joints is exercise. Exercises not only improve your shoulder function but also prevent them from deteriorating. Here are a few activities for strengthening your shoulder.
Rotator Cuff Internal Rotation Exercise: Take resistance bands and dumbbells and hold the band like you hold the glass. While doing this, your upper arm should be parallel to your body with a ninety-degree angle in the elbow with a lower arm pointing away from your side. Now stabilize your spine and trunk by contracting the abdominal muscles. Now slowly try to rotate your arm inward and rotate until your hand touches your chest.
Lateral Raise: Take a dumbbell and hold in your hands at a top pointing away from you. Now slowly raise your arm without bending your elbow. Maintain this position for five minutes and then slowly lower your arms.
Overhead Barbell Press: Take a medium-weight barbell and clasp it around your hands. Now bring the barbell to the forehead by bending your elbows. Now raise the barbell above your shoulder to the maximum extent possible. Don’t turn your back and unlock your elbows while lifting the barbell. Repeat this for at least 15 to 20 times.
Shoulder Press: Stand with a weight such as barbells, dumbbells, single or multi-station machine or resistance bands and raise them to shoulder height. During lifting weight, extend your wrist and bend your back backward. Now press the weight above your head and hold it for 5 seconds.
Conclusion:
Despite the exercises mentioned above, there are several exercises which can strengthen your shoulders and helps you to eliminate pain and other symptoms you are experiencing. However, if you are not sure or unaware of the exercises, then reach out an Orthopedic Specialist in Hyderabad. He or she can help you with the strained or separated shoulder injuries.
Lastly, the importance of the shoulder exercises have increased over the years, and a lot of activities depend on arm and shoulder movement. Workouts are the best way to strengthen your shoulder muscles and joints. With exercises, preventing and minimizing the effects of shoulder injuries is at your hand.