A tough day affects your mood as well as your body. Usually stress and muscle tension cause tightness of shoulders. It has a tendency of irritating you and you might also feel uneasiness. So to help you with this troublemaker, here are 5 exercises that you can practice at your convenience.
1. Shoulder Rolls:
A fun shoulder stretch to remove tension.
Stand in an alert position with hands down and arms straight. Move your shoulders forward in a circular motion at a slow pace. You can perform this same exercise in backward circular motion. Keep your body relaxed all through the while and take deep breaths during the set. You can expand the diameter of the motion till the time you do not feel the hitch. Apart from reducing muscle tension, it also removes stiffness and improves blood circulation.
2. Cow-Face Pose
Gomukhasana fondly known as cow-pose face is one of the best exercises to cure tight shoulders.
Sit on a flat surface with your legs extended. Then, twist and twirl them. First bend your knees in such a way that your sole faces the floor. Put your left foot under your right knee and move it towards your right hip. Place your right knee on top of the left and move the right leg towards the left hip. Once comfortable, balance your body weight on both sides. Now place your left hand at your spine with your palm facing forward. Bend your right elbow and put it on the spine in an inwardly rotated format. Let both your palms rest in the center of your back. Slip your forearm into the void of your lower back and roll it in a vertical format. Try to tangle your fingers if you can. Top elbow should be beside your head, facing the ceiling and the bottom one should face the floor. Keep the back straight all through the while.
3. Cross-Body Arm Stretch
If you are looking for a quick muscle loosening exercise then cross body arm stretch is for you.
Stand firmly with your hands straight. Cross one of your hands with elbow facing your chest. Use your other hand to pull that hand towards your chest. Hold the pose for 5 to 10 seconds. Repeat with the other hand.
4. Standing Wall Stretch
It is an easy and anytime practicable stretch.
Stand in front of a wall keeping one arm distance. Put your arms on the wall and bend down your upper body. Hold the pose till you feel the pull. Slowly come to the starting position.
5. Arm Circles
Make some way and doze away tight shoulders
Stand with a firm spine and stretch your arms in straight position- framing 90 degree angles. Slowly move your hands in a circular motion (1 foot in diameter). Do it for 10 seconds. Perform the same exercise in the opposite direction.
In case of acute and chronic pain, let physiotherapy come to your rescue.
Hectic schedules, improper postures, irregular food habits, accidents and injuries or any other reason can lead to neck and shoulder pain. No matter how mild or extreme the pain is, it can eventually grow into something more dangerous. So here are some natural, easy to practice and drug-free solutions that can provide you relief from neck and shoulder pain.
1. Take breaks
If you are into regular desk jobs and have to sit in front of a computer for long hours then try to take short breaks. It is not that difficult as such. If you get up from your seat to address a nature’s call or attend a personal call or even to meet or greet someone, then do 2 to 3 rounds of neck and shoulder rolls. That’s it! Such mini breaks if utilized wisely, can do great miracles in bringing relief from neck and shoulder pain.
2. Rest and sleep well
If you are into taking naps then make sure that you are resting on a right kind of surface. Buzzing off on a desk or chair or sofa can cause neck or shoulder pain. The same applies for sleeping too. Sleeping on a firm mattress can keep the upper body symmetrical and away from pain.
3. Hot shower
A hot shower after a tiring day seems to be ideal. And it definitely is. Hot shower can give you relief from muscle stiffness and tension. It can also boost oxytocin levels. Basically it soothes your stress and gives relief from pain.
4. Ice pack trick
If you are experiencing extreme neck and shoulder pain, then try the ice pack therapy. It numbs the area and inflammation that causes pain. Do not let the pack rest on any part for more than 15 minutes. Practice ice pack therapy for 2 to 3 hours in a day.
5. Gentle stretching
If you are not that much into core exercising then it is advisable to perform stretching on every day basis to keep neck and shoulder pain at bay. Besides, if you are already suffering from the pain, then try gentle stretching to get relief from the ache. Do not push yourself. Small reps for short duration of time can be useful and safe.
What better than yoga to be flexible! Practicing yoga every day can not only keep you away from pain but can make your body flexible and improve blood circulation that can help you to reduce the intensity of pain.
Visiting a professional massage center or spa can definitely be useful in bringing relief from pain. Home massages can also work. Apply any pain relief ointment or lavender oil and massage the affected area gently for 15 to 20 minutes then have a hot shower and you will feel relaxed and relieved.
One of oldest and most reliable natural pain relief therapy is physiotherapy. Do not hesitate to turn to physio-devices in case of chronic and acute pain.
- One of the common reason of shoulder pain is that our arm bone slips or pops out of the located joint it results in dislocated shoulder causing very high shoulder pain.
- Trigger points or tender points that is related areas of tenderness that can be called fibromyalgia. Talking about these points they cause pain on your body where even light pressure will give us pain 10 times more. We can commonly say as consistent dull ache that affects many areas of our body.
- A shoulder pain condition that constraints the extent of movement of shoulder commonly known as frozen shoulder is another reason for shoulder pain. It happens while your shoulder joint become thicker and tighter, then slowly develops scar tissue with the time. This stops the normal motion of shoulder. This causes between the age 40 and 60.
- One other reason is of spinal stenosis that narrows spinal column and later starts compressing the spinal cord. Here if the process of narrowing is not so high then it does not cause pain but if narrowing is too high then it may compress nerves resulting in pain of spine and shoulder parts also.
- Muscles that help the movement of the shoulder joint is badly affected by rotator cuff tendinitis, or tendonitis. One having tendinitis their muscles are inflamed or irritated. Impingement syndrome is the common name for Rotator cuff tendinitis. This problem usually occurs with athletes where they have to keep the shoulder in one position. It results in shoulder pain that takes time to recover.
- Lower neck tenderness and suprascapular area pain is referred with shoulder and upper arm. This restricts shoulder motion and motion of the neck which results in shoulder pain.
- One more inflammatory disorder that causes muscle pain and stiffness mostly affecting shoulders and neck known as polymyalgia rheumatic. This disorder mainly affects people over age 65. It slowly spreads to other parts of the body affecting both sides of the body.
- Separation in shoulder is an injury occurred when the ligaments between the shoulder blade and the collarbone are torn. So, this injury is caused by over stretching hand or by blow to the shoulder.
- Crack through all parts or all of a bone causes fracture. Fracture occurred in the shoulder, involves the upper arm bone or collarbone. Common causes of fracture or crack in the shoulder is blow or fall to the shoulder.
- Arthritis in the shoulder is also one common disorder that results in shoulder pain. There are two types of arthritis :-
- Rheumatoid arthritis – One such autoimmune disease that causes inflammation to one or more joints.
- Osteoarthritis – This disease is caused by tear and wear of the cartilage.
Human body as we all know has got 3 primary joints; Knee, shoulder and back. However, what all of us don’t know is their mechanism, which often leads to damage and diseases. So today, let us learn about their functionality.
The largest and one of the most complicated joints in the human body, the Knee, joints the thigh with the leg. It has got 3 main components mainly kneecap, patellar groove and the medial and lateral tibiofemoral articulations. All of its components work in synergy to ease our horizontal and vertical body movements. Besides, there is another important factor, the cartilage. It is a thin tissue that bears the pressure of body movements and keeps the joints healthy. The common knee problems that people have is of sprains and strains that affect the knee cap. Minor accidents are often the reasons for the same. Tearing of ligaments, fractures and kneecap dislocation are also connected to kneecap. Another major knee problem includes arthritis. When the cartilage gets damaged, bones get rubbed against each other and that causes the disease. Poor eating habits, unattended injuries, sedentary lifestyle can be counted as the major causes here. So all in all to keep your joint healthy, eat right and exercise well.
One of the most mobile and flexible joint of our body, the shoulder joint is the socket joint of our body. It joints our shoulder blade and upper arm bone. Due to the high flexibility of the movements, many people suffer from shoulder pain. At times, there is a tissue break down and shoulders stop moving. Shoulder dislocation, frozen shoulder, osteoarthritis are considered as major shoulder troubles. Apart from that, wrong postures, odd sleeping positions and jerks causes temporary muscle pain. Ice pack massage, regular stretching and nutritious food along with taking care postures can keep shoulder pain at bay.
The back joint, is one of the most common trouble maker for maximum people. In fact, 9 out of 10 people suffer from back pain. Cervical (neck), thoracic (middle back), lumbar (lower back), sacral spine (tailbone) frame our back. In most of the cases, back pain is acute or semi-acute. Major accidents, herniated disks and stenosis or surgeries gone wrong lead to chronic pains. It is also a leading cause of disability. Studies have proved that obesity, lack of exercise and sedentary lifestyle can increase the risk of back pain. Smoking is again one of the causes of back pain. Post pregnancy pain if left unattended can also lead to major issues. In fact, stress also is considered as a major reason of back pain.
Joints are vulnerable and require regular care. Eat healthy food, work out regularly, and do not take any injury for granted. In case of pain, consult a doctor and you can always rely on physiotherapy for natural and drug-free relief.
Have you ever given a thought about the pillow you use? Hardly! It’s a common problem as we give more preference to our mattress. Sleep quality is assured by the mattress as well as the right pillow. Quality sleep plays a crucial role when we talk about an individual’s physical health. Your blood vessels and heart are repaired and healed when you sleep, whereas sleep deficiency is the cause of many health issues like high blood pressure, heart disease, the problem with kidney, diabetes, etc.
A recent study had the findings which suggest that sleep performs the role of removing toxins from your brain. You also need a right pillow for that sound sleep. The health of your shoulder and neck depends upon your pillow. A perfect pillow can lessen the pain to a great extent and help you with better sleep. How you choose a pillow is an important aspect. A good sleeping posture is a key factor. One should always wake up in the morning without any stiffness and pain in the neck or shoulder.
Why your pillow counts?
A general rule says bed pillow should be replaced every 18 months. You may also check for signs which suggest changing your pillow. Stains from sweat, torn pillow, a pillow that smells, are all signs that your pillow needs a replacement right away. Replacing will also help you stay away from allergies. The sleep positions as well contribute in deciding the right pillow. Whether you’re a side sleeper, back sleeper or a stomach sleeper, accordingly your pillow should be. An important point to be noted is the good pillow will always come with the durability as well as warranty.
Best pillow for neck problems
Sleep on your back or on your side, either of the sleeping position shall keep your neck at ease. Choose a rounded pillow when sleeping on your back. A round pillow has a built-in neck support that intends for your head to rest in. Other pillow options include feather pillow and the pillow with memory foam. Make sure you avoid a pillow that is too high or a stiff. When sleeping on your side, use a pillow that is high under your neck than your head. Try to keep your spine as well in a straight position when sleeping sideways.
Best pillow for shoulder pain
Shoulder pain won’t let you sleep through the night. If not taken care at the right time, then, in the long run, this might even lead to an increase in pain and even mood disorders. You need a pillow with multiple levels of support and the one with high-density memory foam. Such pillows are specially designed for supporting the shoulders.
Investment in buying a pillow is the very first step towards a sound sleep. Rest, being an essential human function, is crucial to your overall health. The right pillow will just not help you eradicate the pain but also it helps reduce the snoring. And then, there is always Physiotherapy Machine at the rescue whenever you are encountered with any neck or shoulder discomforts.
Let no disturbing pain due to pillow wake you up in the middle of the night.
Sweet dreams and Happy Sleeping!
We think our hands do a lot in a day like, eating, throwing, shaking, waving etc., while hardly give credit to our shoulders who are actually making our hands do all these jobs. Imagine with this much of mobility, pains and discomforts are ought to happen which is why it has been estimated that up to 67% of people will experience shoulder pain at some point in their life.
The shoulder, one of the largest and most complex joints in the body is a composition of numerous bones, ligaments, tendons, and muscles altogether which provides our arm a range of motion such as abduction, abduction, flexion, extension, internal rotation, external rotation, 360° circumduction, scapular protraction, retraction, elevation, and depression no wonder why it is called the most unstable joint of the human body.
Anatomy of shoulder
The 3 bones clavicle (collarbone), scapula (shoulder blade), and humerus (long bone of the arm) make up a shoulder which has 2 joints namely acromioclavicular joint (AC) and the glenohumeral joint which is the ball and socket joint, together which allow the arm to move. The AC joint is the gliding joint formed between the clavicle and the acromion, which is the projection of the scapula that forms the point of the shoulder and gives us the ability to raise the arm above the head. While the ball (humeral head) and the socket (the glenoid) allows the arm to move in a circular rotation as well as towards and away from the body.
Then there is a rotatory cuff that connects the humerus to the scapula and is made up of the tendons of four muscles, the supraspinatus, infraspinatus, teres minor, and the subscapularis. The job of tendons is to attach muscle to the bone while the muscles, in turn, move bones by pulling on the tendons. Next, there is a piece of cartilage called labrum that cushions the humerus head and the glenoid and keeps the joint stabilized. Further, it has two sac-like structures called bursae that are made up of ligaments, and they secrete a lubricating fluid, which helps reduce friction between the moving parts of the joint. Together, all of these make the most flexible shoulder joint.
Shoulder pain may start minimally but the discomfort can worsen with use and time even causing permanent damage to your shoulders if not treated. Not necessarily all shoulder pains occur due to any trauma or injuries like a broken bone, a pulled muscle or strained or torn ligament, it can even simply be due to overuse of your shoulders in lifting heavy weights, irritated nerves, poor posture or some serious ones like carpal tunnel syndrome, rheumatoid arthritis and fibromyalgia, tendinitis, bursitis or frozen shoulder or something completely non-relatable like heart attack, pain in the teeth or jaw or gallbladder disease. Whatever the reason may, prevention and a little bit of care can avoid all this.
Tips for a healthy shoulder
1. Watch your sleeping position, lay either on your back or side.
2. Sit with your head over your shoulders and keep your shoulders back.
3. Don’t carry a heavyweight on just one shoulder
4. Take regular breaks from any activity you are required to repeat
5. Exercise to strengthen and stretch the muscles and tendons of your shoulder joint
6. Consume flax seed powder, ginger, green tea, garlic, and fresh pineapple are the foods for shoulder injuries that may help speed up the recovery process.
7. Keep electrotherapy machine handy with you.