Powered By
Techniques to Overcome Shoulder Pain at Home.

Techniques to Overcome Shoulder Pain at Home.

By Jack Oliver
24 March
Share via
FacebookTwitter
https://www.pitchero.com/clubs

Along with other types of chronic pain...


Along with other types of chronic pain, neck and shoulder pain can be treated with a combination of natural remedies and fysiotherapie Bussum. Hot and cold therapy, stretching and strengthening exercises, and healthy posture are high recommendations.

Hot, cold, and Electrotherapy:

Heat pads, ice or cold packs, and electrotherapy are natural ways to relieve neck and shoulder pain. A general rule of thumb is to choose different treatments based on how long you have been in pain.

Use Cold for Recent Neck or Shoulder Pain.

During the first six weeks after a fresh injury, experts recommend applying ice to reduce inflammation and pain. Ice packs, cold sprays, and cold gels are great options for relieving severe swelling.

Use Heat for Chronic Aches and Pains.

The heat stimulates blood flow and helps relax relaxed muscles. This type of therapy can be introduced six weeks after the injury and works best to delay pain. Make sure your heat therapy is not too hot. Try:

• Heating pad

• Heat pack

• Warm towels

• Hot bath, whirlpool, and sauna

• Hot bath with Epsom salt

Stretching and Strengthening for Neck and Shoulder Pain:

Stretching and strengthening help relieve pain and also promote muscle support to prevent future injuries. You should not feel any additional discomfort from these gentle exercises, so if they do so immediately. Stop and consult a health professional.

Stretches for Neck Pain:

Here are three straightforward ways to relieve neck pain.

Keep your chin below your chest, keeping your shoulders straight. Hold for 15 to 30 seconds continuously. Relax and slowly return your chin to the starting position.

Turn your head to one side, keeping your shoulders straight. Hold for 15 to 30 seconds. Relax and slowly return to the first position. Repeat on the other side.

Bend your head so that you are pointing towards the ear. Hold for 15 to 30 seconds. Relax and slowly return to the first position. Tilt your head to the other side and repeat.

Use these stretches to warm up your strength exercises.

Stretching Exercises for Shoulder Pain:

Move your chin forward, then gently pull it towards your throat, tapping it slightly. Keep your chin parallel to the floor. Do this ten times per hour.

Stand up straight with a slight bend towards your upper back. Now roll your shoulders up, down, and down in a fluid circle. Do this ten times, and then change directions and extend your shoulders ten times.

Use these stretches to warm up your strength exercises.

Strengthening Exercises for Shoulder Pain

Here are two examples of strengthening exercises that help prevent shoulder pain by using less equipment.

• Fill a water bottle (1.5 liters or more)

• Hold the bottle in front of you at shoulder height for 30 to 60 seconds, keeping your arms straight.

• Do this three times on each side, switch arms

• Lie on your stomach with your arms around you. Put a pillow under your forehead if you need to

• Slowly bring your shoulder blades together and towards your legs

• Rest your shoulders halfway down and hold for 10 seconds

• Release your shoulders and repeat the exercise 10 times

Share via
FacebookTwitter
https://www.pitchero.com/clubs