Are you suffering from shoulder pain that seems to be getting worse? Any ongoing pain in your shoulder needs to be taken seriously. The small muscles and tendons of the rotator cuff are very prone to injury and if you're not careful you could end up needing physical therapy or even surgery. Here are some tips on how to heal your shoulder quickly and naturally.
Tips on shoulder pain exercises
The rotator cuff muscles respond best to light weights and higher repetitions - around 15-25 is about right. Any exercise movements must be performed in a very strict and slow manner so as to avoid aggravating your injury. Consistency is the name of the game... perform your routine 2-3 times per week, giving at least one day rest in between sessions.
Pain management
Icing will help to reduce swelling and pain. Try to ice your shoulder a couple times per day. Rotator cuff pain tends to increase while sleeping, so it is a good idea to ice right before bedtime so you sleep better. Over the counter pain relief medication like can help manage the pain also.
Rotator cuff therapy exercises
If your shoulder pain is severe, it is probably a good idea to get on a good physical therapy program you can do at home. Be careful not to choose a random group of exercises you read about online. Shoulder pain exercises need to be in a very specific and progressive manner. Only follow a strict routine developed by a physical therapist who specializes in shoulder injuries. Luckily there are several available you can choose from.
No comments:
Post a Comment