Simple exercises for healthy shoulder-Best Shoulder Surgeon in Bangalore

Best Shoulder Surgeon in Bangalore | Praxis Ortho Care

21st-century’s fast lifestyle is giving us lots of opportunities for better living but at the same time, stressful daily activities are slowly hampering our health. Long office hours, continuous sitting in the same prostitute in front of the office desk, causing various kinds of shoulder related problem. 3 out of my 5 patients come with different kinds of shoulder mobility and pain-related problems on daily basis.

Most of you might say, from a hectic daily schedule how can you manage time for such exercises. So Dr. Sushal Shanthakumar will discuss four exercises that you can do at your work. 

Shoulder rolls. It’s the easiest one.

• First, sit straight on your back with tucked in the chin.
• Then roll your shoulders forward, up, back, and down following a circular motion.
• Repeat the same for 5 to 6 tine and follow the reverse motion for another 5 to 6 times.

Desk angels. Sitting straight in the chair is the perfect posture but I agree that’s not possible all the time. Desk angel helps to prevent back pains due to bad sitting postures.

• Sit straight in the chair keeping your arm at shoulder level. Your arms should provide 90 degrees bend in your elbows.
• Now keep your head and torso stationary and start moving your arms overhead until your hands reach towards the ceiling. At this point, your arms will be lining with your ears.
• Then back to the starting position slowly.
• Keep in mind, while you are doing this activity, your mid back has to feel some pulling. This helps your spines to relax.
• Repeat the same for 8 to 10 times.

Upper trapezium stretch. This is the least time-consuming shoulder exercise you can do at your work.  

• First, sit straight on your back.
• Then tilt the head sideways toward the shoulder.
• Now gradually try to make your stretch lager by dropping your shoulder blade on the reverse side toward the floor.
• Hold the posture for 10 seconds.
• Repeat twice on each side.

Armpit stretch. You might find this exercise funny. I would suggest when there is no one around you. Otherwise, you will get embarrassed. It’s like smelling your underarm. But believe me, this is one of the best exercises that protect you from shoulder pain.

• First, sit and keep your back straight.
• Rotate your head to take your nose directly above your armpit.
• Now hold the backside of your head with your hand and push the head gently to take your nose closer to your armpit. This pushing should be continued until you feel discomfort.
• Hold for 10 seconds and repeat twice for each side.

Now, come to a few of the other exercises that help you to keep your shoulders healthy. Although you might not be able to do these at work but investing 30 to 40 minutes for your weekend will be enough for these.

Standing arm swings.   This increases blood flow to the shoulder, making you joint stronger and mobile.

• First, stand straight keeping your arm straight by your side.
• Now engage your core and swing your arms straight in the forward direction up to the highest point you can go, but without raising your shoulders.
• Then, move back your arms to the starting position and repeat the process for 40 to 60 seconds.

Downward dog pose. This is the best exercise for improving your shoulder strengths.

• Lie down straight on your chest.
• Now starts on your hands and knees.
• Press your hand and lift your hip upward in the direction of the ceiling.
• Bend your knees slightly while pushing your hip up. This will help you to spread the weight evenly into your hands and feet.
• But never bend your spine. Always keep it straight.
• Maintain the pose with straight spine and hip upward for 1 minute.

Cross arm stretch. This keeps your rotator cuff muscles healthy. If you do this exercise properly you should feel a good amount of stretch in your rear shoulder.

• Stand straight and keep your feet slightly less than shoulder-width apart.
• Now move your left arm up to a position little less than your shoulder height.
• Place your right hand on your left elbow.
• Now, gently pull your left arm across your body. While doing this support your arm with right arm.
• Retain the position for 30 minutes, and then repeat for the opposite side.
• Practice this 3 to 5 times for each side.

For any kind of further queries feel free to write to me.

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