If you have been noticing shoulder pain during quarantine, Washington Physical Therapy and Rehabilitation is here to help.
It is no secret that the sedentary lifestyle many of us are partaking in since stay-at-home orders have been set can lead to aches, pains, stiffness, and overall discomfort in certain body parts.
Luckily, you can still get moving and find relief for stiff muscles from the comfort of your own home!
Below are some exercises that target the shoulders specifically, so you can relieve the aches that come with lounging on the couch or tidying up around the house. If you have any questions about any of them, or if you notice pain start to increase while performing them, contact Washington Physical Therapy and Rehabilitation ASAP!
Standing Pnf D1 Flexion
Begin by standing up straight with your arms at your sides. Turn your right arm so your palm is facing out in front of you, but is still at your side. Palm to the sky, lift your arm up and diagonally across your body, so your arm is crossing your chest and is in front of your face. Then rotate your arm so your palm is now facing the ground. Bring your arm back down to its original position by your side, keeping your palm in the same position – it should now be facing behind you. Continue these steps, doing 3 reps of 10, then switch arms. This is a great way to rotate your shoulder to loosen up tension and avoid injury.
Standing Pnf D2 Flexion
For this one, you will also begin by standing up straight with your arms at your sides. Rotate your right arm so it is diagonal across your body, palm resting over your left thigh. Then, rotate your arm the other way so you are bringing it back across your body toward the sky, palm facing up. Then bring it back down to your thigh. Continue these steps, doing 3 reps of 10, then switch arms. This allows for a deep stretch in the shoulders, allowing your rotator cuff to loosen and improve its range of motion.
Staying at home doesn’t mean you can’t stay active! If you have any additional questions on these exercises, or if you’re looking for more advice on staying active or relieving pain during quarantine, contact Washington Physical Therapy and Rehabilitation today.
We are still here to help you live an active and pain-free life!
Tags: physical therapy, physical fitness, physical therapist, health, fitness, Washington Physical Therapy & Rehabilitation, health and wellness, wellness, shoulder pain, shoulder pain relief, physical activity, WAPT Rehab