Suffering from shoulder pain due to any injury, poor posture or overuse of the shoulder? Physiotherapy is the answer, the best way to reduce pain, improve mobility of affected muscles.
Regular visits of clinic for the therapy can cause dicomfort of patients and the family. Thats why we have covered a detail information of physiotherapy at home to alevate the ain with comfort of home.
Understanding Shoulder Pain
Its a good thing that you should understand the cause of shoulder pain before beginning physiotherapy treatment. Expected issues possess:
- Rotator cuff injuries
- Frozen shoulder
- Shoulder impingement
- Tendinitis
Understanding the underlying point enables you to choose the right exercises. Rather than performing physiotherapy at home by your own, you should seek healthcare from a professional or a physiotherapist from CORX Home Healthcare, where they provide home based healthcare services.
Step-by-Step Guide: How to Do Physiotherapy at Home for Shoulder Pain
1. Warm-Up and Stretching:
Before any activity, warming up your shoulder muscles is key to controlling further injury. Spend a few minutes accomplishing light aerobic exercises like brisk walking or gentle arm circles.
2. Pendulum Stretch:
Standing straight, bend forward negligibly, and let the hand that is affected hang down. Spend 1-2 minutes gently swinging your arm around in small circles. This stretch assists in loosening up the shoulder joint and enhances mobility.
3. Cross-Body Shoulder Stretch:
Draw your pain-affected arm across your chest and hold it in place for 30 seconds with your unaffected arm. Repeat 3 times. This stretch helps to relieve tightness in the shoulder.
3. Strengthening Exercises:
Once your muscles are warmed up, focus on strengthening your shoulder. Strengthening exercises build resilience and stability, which are essential for recovery. Effective Strengthening Exercises for Shoulder Physiotherapy at Home:
4. Wall Push-Ups:
You should stand infornt of a wall with at least an arm’s distance between the wall and you. Now Place you hand at shoulders height. Start push ups in this way that your elbow is flexing and bringing chest closer to the wall, then return to the starting position. Perform 2-3 sets of 10 repeats. This is a fantastic activity to strengthen your shoulder without placing too much stress on it.
5. Isometric Shoulder Press:
Stand next to a wall and press the back of your hand into it without moving your shoulder. Repeat the movement 3-5 times while holding the position for 5-10 seconds. Strength and stability in the shoulders can be improved with this exercise.
6. Scapular Retraction:
While sitting or standing, press your shoulder edges together without lifting your shoulders. Repeat this exercise 10-15 times, holding for 5-10 seconds each time. Scapular retractions enhance shoulder blade strength, which enables reduced shoulder strain.
7. Mobility and Range of Motion Exercises:
Restoring mobility is essential in shoulder physiotherapy. You can avoid stiffness and restore full functionality by improving your range of motion.
8. Towel Stretch:
Stretch your shoulder by gently pulling your unaffected arm up while holding a towel behind your back. Continue holding for 30 seconds and repeating 3 times. This helps improve shoulder flexibility.
9. Stick Shoulder Flexion:
Hold a stick (or broomstick) with both hands and slowly raise it above your head while keeping your elbows straight. Lower it back down slowly. Do 10 repetitions, 2-3 sets. This exercise helps with overhead motion, often restricted in shoulder injuries.
Ice and Heat Therapy for Shoulder Recovery
After finishing your physiotherapy session, applying ice or heat can help reduce soreness and inflammation. Here’s when to use each:
- Ice Therapy: Apply an ice pack for 10-15 minutes if your shoulder feels inflamed after exercises.
- Heat Therapy: Use a warm compress or heating pad for 15-20 minutes to relax tight muscles and improve blood flow.
Consistency and Safety Tips for Doing Physiotherapy at Home
During the phases of understanding physiotherapy at home, you must be consistent. Here are the most important tips for your safety:
- Stick to a Routine: After starting the therapy at home, never stop exercises, never breake your routine until you get rid of the pain.
- Performing consistent and daily exercises provides better results than sporadic sessions.
- Listen to Your Body: If you are feeling unbearable pain, its important for you to seek a professional assistance immediately.t.
- Maintain Good Posture: Make sure that your position is correct whether your sitting or standing and also avoid adding unnecessary strain to your shoulder.
When to Seek Professional Help
While understanding how to do physiotherapy at home for shoulder pain can be adequate, there are conditions where professional help is essential. If:
- The pain worsens over time.
- There’s no improvement after a few weeks of regular physiotherapy.
- You experience severe swelling, sharp pain, or an inability to move your shoulder.
In such cases, professional guidance is crucial. CORX Home Healthcare proposes professional physiotherapy services at home in Dubai. Our specialist physiotherapists will develop a personalized treatment plan tailored to your precise needs, confirming a safe and effective healing from shoulder pain.
Conclusion:
Physiotherapy at home for shoulder pain is amazing way to elevate pain and enhance your muscles condition. By performing warm-ups, stretches, strengthening exercises, and range of motion strategies will help you to regain mobility and reduce pain. In the case when the shoulder pain become worse, seeking a professional help become crucial. Consult a professional like CORX home healthcare and they will guarantee to help you to recover you strength.
Contact CORX Home Healthcare today for expert, home-based physiotherapy services designed to help you recover in the comfort of your own home.
