Category Archives: Shoulder Exercise

Frozen Shoulder Exercises

Frozen shoulder exercises you can do at home

Frozen Shoulder, or to give it the proper medical title Adhesive Capsulitis is also sometimes known as Frozen Shoulder Syndrome.

With a Frozen Shoulder the shoulder joint becomes literally becomes stiff, hence the term “frozen shoulder”.

Lack of range of motion in the shoulder is the best indication that you are suffering from frozen shoulder.

Frozen shoulder can take as much as 18 months to fully recover from, and in serious cases, shoulder surgery may be required.

A correct diagnosis, physical therapy, and pain medication will help to relieve you of frozen shoulder. If you suspect that you may have a frozen shoulder see a doctor to get frozen shoulder diagnosed and to start treatment.

Once frozen shoulder has been diagnosed shoulder exercises that you can do at home are likely to be an important part of your treatment plan.

Frozen shoulder treatment exercises

The pendulum exercise

It is important to warm-up your shoulders before doing exercise.

Without warming up, your painful shoulder may become more aggravated.

This first exercises is about bending and swinging your arms like a pendulum. It is important that you move your hands freely without any stiffness.

It looks similar to an elephant moving its trunk and I call it the pendulum exercise. This is a great warm-up exercise.

  • Keep the shoulder completely relaxed
  • Let momentum and gravity move it in circles
  • Go anti-clockwise and clockwise
  • Keep the circles within your comfort zone
  • Perform for 2 minutes, 3 times a day

External rotation or passive stretch exercise

  • Bend the affected arm 90 degrees and reach to a doorjamb as if to shake hands with someone. 
  • Keep your hand placed on the door, and rotate your body, so that your arm is extended to the side of your body. 
  • Rotate only as far as you can, without intense pain. 
  • Relax your muscles, then repeat 5 times.

Forward flexion or supine position exercise

Lie on your back with your legs straight out on the floor.

Use your unaffected arm to lift your affected arm overhead, until you feel a gentle stretch, and hold 15 seconds.

Slowly lower your arm, relax your muscles, and repeat 3 time.

Crossover arm stretch

Gently pull affected arm across your chest, just below your chin, and pull as far as possible, without causing a great deal of pain.

Hold this position 30 seconds, relax, and repeat 5 times.

Stretching

Reaching to get something out of a cabinet can be a good exercise for your shoulder, if you have warmed it, and if you do not overextend the first time.

Exercise is an important part of frozen shoulder treatment. My shoulder program contains full details with clear pictures to make rehabilitating and strengthening you shoulder simple to do at home, you can order it by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Related Frozen Shoulder resources:

Click on the links below for further information:

Symptoms of Frozen Shoulder

Frozen Shoulder Treatment

Exercise for Frozen Shoulder

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

 

 

Stiff Neck and Shoulder Pain

Have You Started 2012 With Stiff Neck and Shoulder Pain?

If so this is just what you need. To help you get 2012 off to a great start

I have made a series of special short videos that show you how to relieve your shoulder pain.

–>Shoulder Pain Relief Video

These videos are full of sensible, practical advice on how to quickly and easily ease your neck and shoulder pain and increase your mobility.

Get started in 2012 using these 3 simple exercises to start your pain relief.
–>Watch Your Shoulder Pain Video Now

If you’ve been putting off doing something about your shoulder, now is your chance to do something about it.

Best of all – these special videos show you step-by-step how to help relieve and rehabilitate your shoulder without the cost and inconvenience of visits the doctor or therapist.

The neck and Shoulder Pain videos are……

  • Simple to follow
  • Exercises you can do at home
  • Things you can do immediately
  • Quick and easy

Look out for more new videos and tips in the next few days.
–>Shoulder Pain Relief Videos

Exercise is an important part of neck and shoulder treatment. My neck and shoulder program contains full details with clear pictures to make rehabilitating and strengthening your shoulder simple and easy to do at home, you can order the full mprogram by clicking the link below:

—>CLICK HERE to order My complete Shoulder Program to quickly and easily relieve your shoulder pain<—

Wishing you Health and Happiness in 2012.

Kind Regards,
Tim Allardyce DO MCSP SRP

Exercises For Shoulder Pain

 

Gym exercises to avoid if you suffer shoulder pain

Don’t aggravate your shoulder painshoulder pain stretch exercise

In general there are some gym exercises that I would recommend avoiding while you’re suffering from shoulder pain or neck pain because it’s very important not to aggravate the shoulder or neck injury or put the shoulder through unnatural motions.

You should try to avoid any exercise the places unnecessary pressure on your shoulders or the compromise the shoulder position for example the military press, wide grip lateral pull downs and the bench-press.

I would suggest that you avoid doing exercises like the military press which involves lifting dumbbells over your head especially if you have a rotator cuff injury. The bench press is another exercise that you should consider avoiding if you’re suffering from shoulder pain. The shoulders take very large loads during bench-press exercises that puts a great deal of pressure on your joints.

Lateral pull downs also compromises the position of the shoulder and should be avoided until your shoulder is fully recovered. The side fly weightlifting exercise is also best avoided while you’re suffering from shoulder pain.

Preventing shoulder pain when doing gym exercises

Gym exercises especially if not done correctly are a frequent cause of shoulder pain. It’s really important to ensure that you using the correct technique for the exercise and equipment.

Shoulder Pain Warning Signs

If you suffer from shoulder pain that is severe or lasts for more than a few days you should seek medical advice, but usually doing shoulder stretches and carefully selected exercises under the supervision of a doctor or physiotherapists will actually help your shoulder rehabilitation.

—>CLICK HERE to order My complete Shoulder Exercise Program to quickly and easily help relieve your shoulder pain<—

Kind Regards
Tim Allardyce DO MCSP SRP
Exercises For Shoulder Pain

 

 

Should you avoid doing exercises if you suffer from shoulder pain?

Is it safe to exercise with shoulder pain?shoulder pain swiss ball exercise

Are people right when they say you avoid doing exercises if you suffer from shoulder pain?

Pain is the body’s warning system, its way of letting you know something is wrong. Many people assume that because their shoulder is painful they should automatically avoid exercises that involve using the shoulder. Actually, for many shoulder conditions avoiding using shoulder can actually make your shoulder condition worse. However, as with any medical condition, do seek proper medical advice before undertaking exercises.

Shoulder pain warning signs

There are several shoulder pain warning signs you should be aware of, see this link for details

Shoulder Pain Warning Signs

If you suffer from shoulder pain that is severe or lasts for more than a few days you should seek medical advice, but usually doing shoulder stretches and carefully selected exercises under the supervision of a doctor or physiotherapists will actually help your shoulder rehabilitation.

—>CLICK HERE to order My complete Shoulder Exercise Program to quickly and easily relieve your shoulder pain<—

Kind Regards
Tim Allardyce DO MCSP SRP
Exercises For Shoulder Pain

 

New Shoulder Flex Exercise Video

My Latest Shoulder Exercise Video

I’ve just added a new shoulder exercise video that’s a really great exercise to start to get your shoulder mobile and pain free. This new video shows you how a simple shoulder exercise can help you to relieve your shoulder pain.

Shoulder Flex Exercise Video

This shoulder exercise video shows you how to lift your arm above your shoulder even if your shoulder is really painful because the good shoulder does all the work.

Follow these instructions carefully….

1) The affected shoulder should stay relaxed during movement

2) The good arm lifts the sore arm

3) Keep the movement within your comfort zone

4) Perform 15 time, 3 times a day

Shoulder Pain Warning!

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.

How to Avoid Frozen Shoulder

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.

Free special report on shoulder exercises and shoulder pain relief. Just enter your name and email address in the box on this page.

Arthritis Shoulder Exercise

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.

For your free special report on shoulder exercises and shoulder pain relief just enter your name and email address in the box on this page.

How to Stop Shoulder Problems Becoming a Pain in The Neck

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.

Fill in your name and email address in the box on this page to get your copy of my FREE Shoulder Pain Relief Special Report.

Shoulder Lateral Raise Exercise

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.

Claim your free Shoulder Pain Relief Special Report Now. Just enter your name and email address in the box on this page.