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Shoulder pains
Please suggest some exercise for shoulder pains.
I cannot afford right now as it is costly for me.. I have shoulder tendinitis..
Thanks
Hello Mam
I would suggest you to go for cold packs :5-10 min for pain relief (beware of cold burns)
Avoid repetitive movements of your shoulder and lifting heavy weights till your pain subsides
Go for towel exercises, wall exercises and wand exercises for maintenance of normal range of shoulder movements.
Note- all exercises in pain free ranges
Thank you.
Hope this is helpful.
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If possible, please consult we provide prescriptions to what has to be done correctly else pain can worsen if proper movement is not performed.
1. Wall exercises for shoulder range
2. Scapula stabilisation exercises
3. Gentle capsular stretches for shoulder
Use cold pack for 10mins
Next Steps
Consult for proper form of exercise
Health Tips
Avoid jerky movements
Use ice pack
Avoid lying on affected shoulder
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You can do gentle shoulder mobility and strengthening exercises, icing or hot pack twice a day will help relax muscles and reduces pain.
If you have gone through any tests plz provide reports.
It may require electrotherapy if through exercises you are getting increase in pain.
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Hi Apply ice packs followed by voilini gel n then start with stretching n strengthening exercises of shoulder. Resistive exercises are also benificial
Next Steps
In case of pain not decreasing visit physio therapy clinic for ultrasonic n TENS
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If it is tendinitis then it can be bicipital tendinitis.
Mobility exercises followed by strengthening exercises can help your shoulder.
Do icing at the painful area for 7-10 mins twice a day.
You can look online for mobility exercises for Shoulder and then rotator cuff muscles strengthening.
Use resistance band for exercises and mild resistance for biceps strengthening.
Next Steps
If any exercise or activity aggravates your pain then stop it right away.
I would advise you to not to do self diagnoses. If pain persists for longer period then please visit orthopaedic doctor.
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For shoulder tendinitis, some simple and effective home exercises can help alleviate pain and improve mobility.
Next Steps
Start with pendulum swings: lean forward and let your affected arm hang down, gently swinging it in small circles for about 1-2 minutes. Next, try the cross-body stretch: use your unaffected arm to gently pull your affected arm across your chest and hold for 15-30 seconds, repeating 2-3 times. Wall climbing is another beneficial exercise: face a wall and "walk" your fingers up the wall as high as comfortable, hold for a few seconds, then walk back down, repeating 10 times. Additionally, perform shoulder blade squeezes by sitting or standing with your back straight, squeezing your shoulder blades together and holding for 5 seconds, repeating 10-15 times. Finally, do gentle external rotations: with your elbow bent at 90 degrees and held close to your body, rotate your forearm outward while keeping your elbow at your side, repeating 10-15 times. Consistency with these exercises can help reduce symptoms of shoulder tendinitis.
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kindly get an assessment with an online depends upon that only we can able to give the exercises
Exercise also like medicine we cannot give just like that some times wrong exercises will cause the problem
if you want you can start general sholder exercises but if you find any difficulties while doing the exercises kindly stop that perticular exercises
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