Take IFT treatment for 3 days at any physiotherapy centre., pain is severe take ACEMIZ MR tablet twice a day for 3 days.
after reducing of pain do the following exercises.
Exercises:
1. Prone Lateral Raise:
The way you stand or sit shows how well your joints and muscles are working. Poor posture alignment can lead to problems like chronic back, neck, and shoulder pain. It can also cause muscle atrophy and weakness
Lift your arms up to your sides until your elbows are at shoulder height and your arms are parallel to the floor. Exhale. Keep your arms perpendicular to your torso and fully extended through the movement.
When you’ve reached shoulder height, squeeze your shoulder blades together and hold for one count. Only your arms should be lifting up, nothing else. The goal is to isolate your upper back.
2. Front Raise:
Lie down on your stomach on a mat or bench with your forehead resting down. Keep your feet shoulder-width apart. Have your arms straight out above you, fully rested, with your thumbs up in the air. This is your starting position.
Exhale and then raise your arms up straight. Keep them fully extended without lifting your head off the mat. This is strictly a shoulder and upper-back exercise, so keep your torso and lower body glued to the mat.
Squeeze the muscles between your shoulder blades as you lift up as high as you can without breaking form. Hold this position for one count.
Inhale and slowly lower yourself back down to your starting position with your arms fully rested. Repeat 15 times.
3. Scapular Extension:
Use a Smith machine or an assisted pullup machine for this exercise.
Have a seat on the floor and have your chest directly underneath the bar. Place your feet shoulder-width apart and bend your knees at a 90-degree angle.
Engage your core and grasp the bar with your palms facing away from you. Pull yourself up, keeping your shoulders, torso, hips, and knees in one straight line. This is your starting position.
With your chest open, squeeze your shoulder blades together by pushing them down and back until you visibly raise yourself up to the bar about 2 to 3 inches. Don’t row or pull yourself up. Hold this retraction for one count.
Keep breathing, release the contraction, and come back to your starting position. Repeat 15 times.
4. Scapular Wall slides:
Lean up against a wall. Keep a tilt in your pelvis so there’s no arch in your back. Your head, back, and butt should be pressed firmly against the wall. Leave a slight bend in your knees so your legs aren’t fully locked. Fully extend your arms straight above you with your palms facing away from the wall. This is your starting position.
With your chest open and back tall, squeeze the muscles of your midback as you slide your arms down toward your shoulders. Keep your back and the backs of your palms, wrists, and elbows pressed up against the wall. You should feel a contraction right away.
Keep in mind, this exercise is difficult if you’re tight or have bad posture. End when your elbows are slightly lower than shoulder height.
Hold this position for one count. Inhale and then push your arms back up to your starting position without anything lifting off from the wall. Repeat 15 times.
Follow back if any more needed.
Answered2021-06-06 17:05:28
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