Whiplash happens in accident like car crashes, sports injuries or when someone is suddenly thrown.
Symptoms of whiplash can include stiffness, specifically in the neck and at the back of the head, and headaches. Usually these signs appear after the accident happen or within a few days to two weeks.
If you think you may have suffered whiplash seek medical advice without delay. You should do this for two reasons.
Firstly although whiplash symptoms may not appear immediately whiplash injuries can be serious and prompt medical treatment will help to reduce the time it takes you to recover.
Prompt medical consultation may also help you to make a claim for your medical treatment and other costs you might suffer as a result of your injury, such as loss of income.
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If you have ever had the misfortune of having a shoulder injury then you understand the importance of the shoulder to everyday activity.
Using your shoulders without properly warming them up is a great way to tear muscle fibers, tendons or ligaments.
Taking just a few minutes to prepare the shoulder joint for activity by following the shoulder warm up tips and execises that I have provided in my previous posts will improve your chances of avoiding shoulder injury.
For further information please claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page for instant access.
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It is very important to exercise the shoulder after even minor shoulder injuries because even small injuries can develop into a frozen shoulder. This is known as secondary stiffness. Basically, after any sort of trauma the shoulder will tend to stiffen up and that’s when it is particularly vulnerable to freezing.
Exercises to avoid frozen shoulder should include both shoulders, even if only one shoulder is injured. This is so that the working elements of the painful shoulder becomes as strong as the pain-free one. If, however, you are experiencing pain in BOTH shoulders, the exercise regime should be undertaken every other day.
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If your shoulder pain is caused by "frozen shoulder", or Adhesive Capsulitis, exercise should only started after several sessions of physical therapy.
Exercise used after therapy to treat "frozen shoulder" is vital to the continued mobility of your shoulder. You should always start by keeping the movement within your comfort zone, so as to not cause further pain.
Ideally you should exercise for a total of 30 minutes a day, 3 times a week. This will help the shoulder to increase its mobility and strength.
If exercises are undertaken correctly, pain should subside within a few weeks, although this does depend on the cause of the pain.
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If your shoulder pain is arthritic, there are a number of great exercises that can help increase the mobility of your shoulder. Shoulder Exercises can help you regain almost full function to the shoulder, but always consult with a medical professional before attempting any exercise to the neck or shoulder.
Applying ice after exercising can help to prevent the muscles suffering from any further damage.
If the shoulder is badly arthritic, you may need to consider shoulder surgery such as arthroscopic decompression, or you may need to consider shoulder replacement surgery.
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Shoulder problems frequently lead to neck pain.
When shoulder mobility becomes restricted it is unfortunately very common for pain to radiate into the webbing between the neck and shoulder. This area is known as or the upper trapezius. Usually this causes a deep ache that feels like it needs to be massaged.
It is important to stretch this muscle. A good exercise is side-bending the neck so the ear moves towards the shoulder. This is enough to put a stretch on the trapezius. Hold for 30 seconds, and perform three times per day.
Applying ice after exercise may help to prevent the muscles suffering from any further damage.
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Always consult with a medical professional before attempting any exercise to the neck or shoulder to relieve pain.
Check with your physician as to whether a shoulder X-ray or MRI should be taken to locate the source of the pain. It is essential to find out what is causing the pain and whether you are setting yourself realistic expectations of post-exercise mobility.
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Our third and final exercise will be the lateral raise with internal rotation. Again, you can do this using dumbbells or a tin of vegetable or bag of sugar.
- Begin by standing up straight.
- Keep your arms to your sides and point your thumbs toward the ground.
- Begin to raise your arms to your side, at a slight forward angle.
- Continue raising your arms until both arms are shoulder level
- Hold for 3 seconds, then lower gently
Do remember to perform the shoulder exercise warm-up before starting this shoulder exercise.
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The second exercise is called a frontal raise. You can perform this exercise using dumbbells (less than 2kg). But you don't need any equipment you can just use a bag of sugar or tin of beans.
- Put your arms to your sides and then point your thumbs upward.
- Slowly begin to lift your arms to the front of your body
- hold for 3 seconds when they are at the horizontal, then slowly lower
Remember to do the shoulder exercise warm-up before starting this shoulder exercise.
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In my last posts we looked at shoulder exercise safety, and the importance of doing a shoulder exercise warm-up before starting to exercise the shoulder.
Now it is time to get down to doing some simple shoulder strengthening exercises.
Isometric Internal Rotation Exercise
The first exercise for you is called an isometric internal rotation.
- Go to the edge of a doorway in your home.
- Bend your elbow 90 degrees, keeping you elbow close to your body.
- Now, lower your arm to make it level with the floor.
- Finally, press your palm onto the wall for 10 seconds.
- Next, repeat exercise for the other side of your body.
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As I explained in my last post about shoulder exercise safety, do wait at least two days after your injury occurred and check with your doctor before starting your shoulder exercises.
Shoulder Exercise Warm-up
The second thing before beginning any exercise program, is you need to properly warm up. Your shoulder exercise warm-up can be done using a hot water bottle wrapped in a towel, or by gently swinging the arms. This will be just enough to get the blood flowing and will help prevent injury. Try doing this today in preparation for your first exercise that we will be doing tomorrow, which is going to be an internal shoulder rotation exercise.
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In the following posts I will give you some very effective shoulder strengthening exercises. These shoulder exercises will get you back to playing sport, or back to work fast.
After your shoulder was injured, it has not been able to move around like it normally would. Exercising helps strengthen and rehabilitate the shoulder. After using these strengthening exercises for a while, you will begin to notice an increased amount of mobility and strength. But first and foremost need to stress safety.
Shoulder Exercise Safety
It is bad enough that you are suffering from a shoulder injury. But you must not make your shoulder injury worse worse by not using some common sense. Exercising too soon after your shoulder injury occurred may actually be damaging. Wait at least two days after your injury occurred before starting any exercises and seek medical advice before starting to exercise the shoulder.
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Thanks to medical and scientific research, there are cutting edge techniques for people with shoulder injuries.
In my next series of blog posts I am going to give you some fantastic shoulder strengthening exercises. These shoulder exercises are a quick and simple way to strengthen your shoulder. These exercises will help you to recover from shoulder injury and will also help to prevent future injuries to you shoulder.
For my completely free special report on shoulder exercises and shoulder pain relief just enter your name and email address in the box on this page.
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My third shoulder warm up tip is to establish a routine for doing your shoulder warm ups.
To be effective shoulder warm up exercises need to be done regularly. So get into a set routine to help ensure that you do the exercises before you start physical activity.
For example, perform them just before you go on the tennis court, or in the dressing room as part of your dressing routine.
You could even do these shoulder exercises everyday before household chores like ironing.
The important thing is to build the exercises into a routine so you do do them regularly, not just once in a blue moon!
For more about shoulder warm-up exercises please see below:
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Like the previous second shoulder warm up exercises, this exercise takes just two minutes to perform, but can help you prevent shoulder injury.
Shoulder Warm-Up Exercise 3
- With each arm, go through the movement of throwing a ball for 1 minute
- Increase the speed of the movement as your comfort level increases.
This shoulder exercise will allow the muscles to begin to contract and relax as the increased blood flow warms the fibers of the muscles.
For more about shoulder warm-up exercises please click the link below:
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As I explained in my last post, Shoulder warm up exercises need not take more than a few minutes to perform. My second shoulder exercise takes less than two minutes.
Shoulder Warm-Up Exercise 2
- Gently swing each arm in a circle forwards then backwards for 1 minute.
- Increase the size of your circle as you get more comfortable with the movement.
This shoulder exercise helps to lubricate the shoulder joints in preparation for more strenuous activity.
To find out more about shoulder warm-up exercises please click the link below:
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Shoulder warm up exercises need not take more than 5 minutes. The exact type of exercises can be tailored to your specific activity, but the following exercise is a good starting point to decrease your risk of shoulder injury.
Shoulder Warm-Up Exercise 1
- Place your arms at your sides
- shake them gently as though you were shaking water off your hands for 30 seconds to 1 minute.
The small movements in this easy exercise will work to get the blood flowing to the shoulder area and help prevent injury to the shoulder.
Please click the link below for more information about shoulder warm-up exercises :
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Benefits of Shoulder Warm-Up Exercises
Understanding the benefits of shoulder warm-up exercises will make it much more likely that you will actually do the exercises.
By warming up the shoulder joints before participating in any kind of sporting activity, playing a musical instrument or even doing heavy housework such as sweeping, mopping or vacuuming we can help prevent an unnecessary shoulder injury.
Warming up the joints in our bodies circulates the blood which helps the muscles, tendons and ligaments to function more effectively.
Warm up exercises
Warm up exercises need not take more than 5 minutes. The exact type of exercises can be tailored to your specific activity.
The shoulder exercises I will give you over the following few days will get you warming up the shoulders prior to physical activity with decreased risk for injury.
For more information about shoulder warm-up exercises please click the link below:
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Whether you have experienced a shoulder injury in the past or not, it is important to ensure this vital part of our body continues to serve us well in the future.
Just like a car the shoulder will eventually wear down. One day our shoulders may become too worn to perform such simple tasks as lifting a fork, or throwing a ball.
There are some things we can do to keep our shoulders in the best possible shape. First thing that I recommend is doing a few minutes of shoulder warm up exercises before undertaking sports and other physical activities.
I'll give you quick and easy examples of these shoulder warm up exercises in my next blog posts.
For further information about shoulder warm-up exercises please click the link below:
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We use our shoulders hundreds of times each day without thinking about the complex workings of the shoulder joint.
Then one day we reach up to pull something down from the shelf or we reach out to catch a ball and the pain surges through our shoulder with such intensity it stops us in our tracks. At that point we finally pay attention to the joint we use and abuse daily.
Warming up the shoulder joints before participating in any kind of physical or can help prevent an unnecessary shoulder injury. Warming up the joints in our bodies circulates the blood which helps the muscles, tendons and ligaments to function more effectively.
Over the next few days I will provide you with shoulder warm-up tips and exercises.
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