Shoulder ache is an extremely common problem. Repetitive shoulder movements and spending long hours working over a desk only aggravate this issue. Listed below are some techniques for getting rid of shoulder ache.
Resistance training enhances range of muscle motion, flexibility, and strength. Firmly anchor the elastic resistance band to some fixed point, like a staircase or a doorknob that is approximately at the height of your waist.
Start the side-raise shoulder exercise
Side-raise exercise is similar to front-raise exercise. However, you face the point of anchor sideways. Your hand must grip the free end of the resistance band and stretch it across your body. There must be no slack in the resistance band. Keep your arm absolutely stiff. You must raise your arm gradually to your shoulder level until it is parallel to the floor.
Exercise your shoulder by swimming
If strength training does not appeal to you, swimming is another exercise which is ideal for getting rid of shoulder ache. The buoyancy of water will reduce the pressure on your shoulders considerably.
Apply an icepack
Applying an icepack for about 20 minutes a day helps you in getting rid of shoulder ache. This is an effective method of relieving shoulder pain.
Find the cause of your shoulder pain
Shoulder ache is an extremely common problem. Repetitive shoulder movements and spending long hours working over a desk only aggravate this issue.
Start the back-raise exercise
This exercise is similar to the front-raise exercise. However, you face the point of anchor and raise your hand backwards. Raise your arm to a level which is comfortable for you. Repeat this exercise 15 times for both the arms.
Move your shoulders
Moving your shoulders helps you to prevent them from becoming stiff. Your shoulders experience the highest amount of motion in your whole body. Hence, keeping your shoulder muscles flexible is a good option for getting rid of shoulder ache.
Supplement with protein
A great number of people have pain on their muscle groups because they do not have the right amount of protein supplementation. This signifies the muscles trying to recover.
Do this front-raise exercise for both your arms
This exercise is referred to as the Front-raise exercise. You must perform this exercise for both the arms. Repeat this exercise 15 times for each arm.
Do the side-raise for both the arms
Lower you arm gradually to its starting point at your waist. Repeat this side-raise exercise 15 times for each arm.
Exercise your shoulder
Another method to get rid of shoulder ache is using lighter weights instead of resistance band. You can perform the same exercises. However, take care not to use heavy weights as this can cause pain.
Rest the shoulder
It is important to rest the shoulder especially when it has been used massively.
Remove shoulder knots
Sometimes, shoulder ache is caused by muscle knots. These knots can be released by applying pressure. Electric massage, self-massage, or professional massage releases the knots in your shoulder.
Ice the area of injury
A great number of injuries can decrease in swelling if iced during the first 24 hours.
Know why there is a shoulder ache
It could be sprain or it could be from lactic acid formation. You need to know all these things before you do anything.
Warm compress after 24 hours
Just as any other injuries, you want to use warm compress after 24 hours.
Go to a doctor
Doctors can diagnose the problem of your shoulder. With MRI, Xray and other diagnostic tests, it is possible to get the range of motion of your shoulder back.
Rehabilitate the injured part
You want to rehabilitate the injured part by going to the physical therapist. This will allow you to get the range of motion and strengthening the surrounding muscles.
Ensure that there is adequate tension in the band
Face the opposite direction of the point of anchor and keep your arm stiff. With your shoulder steady, raise your arm straight forward. Raise your arm to the height of your shoulder; not any more than that. Your arm must be parallel to the floor. Hold your arm in this raised position for a few seconds. Gently lower your arm to its beginning point, at your waist.
Acupuncture relieves shoulder pain
Acupuncture, a method of complementary medicine, involves pricking your tissues or skin with needles. This treatment is used to relieve shoulder pain, neck pain, and back pain. You can opt for acupuncture to get rid of shoulder ache.