#ShoulderExercises

[aapkifitnessphysiodrpratibh]

😣 Shoulder Pain? Try These Effective Exercises for Instant Relief! 💪

Struggling with stiffness, pain, or limited movement in your shoulders? Don’t ignore it! These simple physiotherapy exercises are safe, effective, and easy to follow at home.

🎯 Benefits of These Exercises: ✅ Reduce shoulder pain ✅ Improve mobility & flexibility ✅ Strengthen shoulder muscles ✅ Prevent long-term damage

💡 Consistency is key! Do these exercises daily and feel the difference. 👉 Watch now & take your first step toward a pain-free shoulder!

Follow @Aapki Fitness Physio – Dr. Pratibha PT for more expert tips! 💚

[realnaturalbodybuilding]

Don't be afraid to become a lateral raises beast

Today we're discussing lateral raises. Here is the deal, most people are scared to improve on lateral raises. The fitness industry has really popularised the fact that isolation exercises are only for high reps with low weight. Truth is, isolation exercises need to be intense and can do with lower rep ranges.

Now the idea here is not particularly to do low reps with lateral raises, but the idea regardless is to not limit yourself and keep improving as much as you can on this exercise.

Watch Know-

[pptandfitness2]

Reclaim Your Range: Top Physical Therapy Moves for a Dislocated Shoulder 

Dislocating your shoulder can be painful and scary. Whether it happened during a sports game, a fall, or an accident, the road to recovery can feel long and frustrating. The good news? With the right approach to physical therapy for a dislocated shoulder, you can regain your strength, mobility, and confidence. This guide walks you through the best movements and techniques that can help you safely reclaim your range of motion and return to your normal routine. 

Understanding a Dislocated Shoulder 

A dislocated shoulder occurs when the upper arm bone pops out of its socket in the shoulder blade. This injury often results in swelling, pain, and limited movement. Once the shoulder is placed back into position by a medical professional, recovery begins with rest followed by a structured dislocated shoulder physical therapy plan. 

Rehabilitation is crucial—not just for healing, but to prevent future dislocations. Strengthening the muscles around the joint and restoring flexibility ensures the shoulder stays stable over time. 

The Phases of Shoulder Rehab 

Before diving into exercises, it’s important to understand the phases of rehabilitation: 

1. Immobilization and Rest 

In the first few days post-injury, the shoulder is usually immobilized in a sling. This allows the tissues to heal and swelling to subside. Avoid any heavy lifting or overhead movement during this time. 

2. Early Mobility and Range of Motion 

Once cleared by a healthcare provider, gentle mobility exercises begin. These focus on getting the joint moving again without putting stress on healing structures. 

3. Strengthening and Stability 

As healing progresses, exercises become more challenging. The goal here is to rebuild strength in the rotator cuff and surrounding muscles. 

4. Functional and Sport-Specific Training 

In the final stage, movements are designed to mimic daily tasks or sports-specific actions, preparing you for a full return to activity. 

Best Physical Therapy Moves for a Dislocated Shoulder 

Here are some top exercises used in physical therapy for dislocated shoulder injuries. Always consult with a licensed therapist or doctor before beginning these on your own. 

1. Pendulum Swings 

Purpose: Restores gentle movement and reduces stiffness. 

How to do it: 

Lean forward slightly, supporting yourself with your uninjured arm on a table or chair. 

Let the injured arm dangle. 

Gently swing it in small circles or side-to-side. 

Perform for 1–2 minutes, a few times daily. 

2. Towel Stretch 

Purpose: Improves flexibility and range of motion. 

How to do it: 

Hold a towel behind your back with one hand above and the other below. 

Gently pull the towel upward with the top hand to stretch the shoulder. 

Hold for 15–30 seconds and repeat 3 times. 

3. Wall Crawls (Finger Walks) 

Purpose: Encourages gradual shoulder movement. 

How to do it: 

Stand facing a wall. 

Walk your fingers up the wall as high as you can comfortably go. 

Hold for a few seconds, then walk your fingers back down. 

Repeat 10 times. 

4. External Rotation with Resistance Band 

Purpose: Strengthens the rotator cuff and stabilizers. 

How to do it: 

Attach a resistance band to a doorknob or stable surface. 

Stand sideways with your injured arm closest to the band. 

Keep your elbow at your side and bent at 90 degrees. 

Rotate your forearm outward, then return slowly. 

Do 2 sets of 10–15 reps. 

5. Shoulder Blade Squeezes 

Purpose: Builds upper back support and improves posture. 

How to do it: 

Sit or stand up straight. 

Squeeze your shoulder blades together, hold for 5 seconds, then release. 

Repeat 10–15 times. 

Tips for a Successful Recovery 

Be patient: Healing takes time. Avoid rushing back into high-impact activity. 

Stay consistent: Daily practice of exercises will help regain motion faster. 

Listen to your body: Mild discomfort is okay, but sharp pain is a warning sign. 

Avoid overhead lifting or heavy resistance until cleared by a therapist. 

Conclusion: Gradual Gains Lead to Full Recovery 

Rehabilitating from a shoulder dislocation isn’t just about healing the injury—it’s about reclaiming your freedom of movement and confidence. Through a structured and consistent dislocated shoulder physical therapy routine, you’ll gradually rebuild your shoulder’s strength, flexibility, and stability. Stick to your plan, celebrate small milestones, and soon enough, your shoulder will be ready for life’s full range of motion once again. 

[palsaa]

Alternate Dumbbell Workout | Boost Strength & Muscle Tone with Perfect Form

[fitnessmantram]

Women Shoulder and Back Exercise #shorts #backexercise #shoulderworkout ...

Best Exercises for Your Body Type

[fitliferegime]

Single Arm Lateral Raise: Muscles Worked, Benefits, Tips

Single arm lateral raise is a variation of the lateral raise that helps to build the muscles of the shoulders.Lateral raise is a shoulder exercise that works the middle head of the deltoid muscle, which is the rounded muscle at the very top of each shoulder.You can use both arms while performing the lateral raise exercise, but it’s often recommended to use just one to add more difficulty to your workout and stimulate more gains.You can use dumbbells, cables, and resistance bands to do the single arm lateral raise.

What is Single Arm Lateral Raise

The single arm lateral raise is a variation of the lateral raise exercise that is performed with one arm at a time. It is a great exercise for isolating and strengthening the medial deltoid, which is the muscle at the side of the shoulder.The deltoid muscle of the shoulder consists of three separate sections or heads. - The anterior deltoid (front) - Lateral deltoid (at the side) - Posterior deltoid (behind) Read the full article

[drrajeshbhallaortho]

Best Home Treatment for Frozen shoulder(No Medicine)

Are you suffering from frozen shoulder pain and looking for natural, medicine-free solutions? In this video, we’ll show you the best home treatments, including easy exercises to relieve pain and restore movement – all without medication!

Visit - http://drrajeshbhalla.com/

Email - drrajeshbhalla@yahoo.com

Call - +91-8595471202

#FrozenShoulder#ShoulderPainRelief#HomeRemedies#NoMedicine#NaturalPainRelief#ShoulderExercises#PhysiotherapyAtHome#AdhesiveCapsulitis#PainReliefNaturally#StretchingExercises#MobilityExercises#HealthyShoulders#HomeTreatment#FrozenShoulderRecovery#JointPainRelief

[painperformanceclinic]

Shoulder pain in the gym. Return to training plan. Shoulder injury prevention.

Shoulder pain in the gym. Return to training plan. Shoulder injury prevention. https://www.youtube.com/watch?v=jSbayQE3n6A Sick of having shoulder pain that's stopping your progress in the gym? Unsure of what to do and how to get back lifting weights again? In this video, Tommy gives you absolute clarity on the steps you need to take to get back feeling good and lifting weights confidently again. #shoulderrehab #shoulderpain #shoulderpainrelief #rotatorcuff #injuryrehab #painrelief #shoulderexercises #shoulderrecovery #rotatorcuffrehab via Pain & Performance Clinic https://www.youtube.com/channel/UCHU76n84QBkTKnihFUyz7jg February 11, 2025 at 05:51PM

[all-fitness-world]

Innovative Shoulder Workout: Build Your Shoulders

Ready to shake up your shoulder routine? Look no further! If you're tired of the same old shoulder exercises, this workout is designed to add some excitement to your fitness routine. While sticking to the basics is essential, incorporating innovative exercises can help shock your muscles and spur new growth. This shoulder sculptor routine includes a mix of unique exercises to target your shoulders from all angles and challenge your muscles in new ways. Let's break the routine and sculpt those shoulders to perfection. Give this workout a try and let us know what you think in the comments below! Are you ready to push your limits and embrace the challenge?

#ShoulderWorkout

#ShoulderExercises

#FitnessRoutine

#MuscleBuilding

#WorkoutVariety

#CreativeWorkouts

#FitnessMotivation

#StrengthTraining

#GymWorkout

#ExerciseVariation

#ExerciseVariety

#InnovativeExercises

#GymMotivation

#FitnessJourney

#WorkoutInspiration

KCGoldensisters

[drdietist-blog]

Today is the day!

You told yourself you’d hit to the gym after work. But work was more hectic than you thought. Now you’re drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading – along with your motivation.

[anytimestrength]

Shoulder Extension

Basically, shoulder augmentation is bringing your arms behind your body. Concentrating on this development and region of your body will make you less inclined to bear injury and set you up for further development and "fun" works out. We included a lot of things in this blog related to the services, exercise, what to do before a workout, How to practice with the weights. Read out the full blog where you get to know everything related to shoulder extension.

Follow- anytimestrength.com

[enhancedathlete]

i don’t shrug but i do these that look like #shrugs. for rear delts. there are 3 muscles i rarely work because they grow so fast and throw my body out of symmetry: traps, inner thigh, and forearms. so i have to work hard mentally to prevent over activating those dominant #muscles on me and choose #exercises that allow me to isolate muscles other than those. #drtonyhuge #enhancedathlete #bodybuilding #reardelts #shoulderexercises https://www.instagram.com/p/B2pfcPqnHjq/?igshid=12grnak5czbzr

[fitnessmantram]

Upper and Lower Back Exercise at Home #shoulderexercise #fitnessgirl #fi...

Upper and Lower Back Exercise for Women at Home

 This workout is designed to strengthen your upper and lower back muscles. It can be done at home with no equipment, or you can use light dumbbells or resistance bands to make it more challenging.

The exercises included in this workout are:

Superman

Bird dog

Glute bridge

Forearm plank

Dumbbell-free renegade rows

Cat cow

Resistance band pull-apart

Lat pulldown

Back extension

Each exercise should be done for 10-12 repetitions. You can do 2-3 sets of each exercise, or you can do a circuit of all the exercises, resting for 1 minute between each exercise.

 This workout is a great way to strengthen your back muscles and improve your posture. It can also help to prevent back pain.

 Here are some tips for doing these exercises safely:

Keep your core engaged throughout the exercises.

Don't arch your back too much.

If you feel any pain, stop the exercise immediately.

Here are some variations of these exercises that you can try:

For the Superman, you can raise your arms and legs higher off the ground.

For the Bird dog, you can extend your opposite arm and leg at the same time.

For the Glute bridge, you can lift your hips higher off the ground.

For the Forearm plank, you can place your forearms on a stability ball.

For the Dumbbell-free renegade rows, you can use dumbbells or resistance bands.

For the Cat cow, you can make the movements more exaggerated.

For the Resistance band pull-apart, you can use a resistance band with a higher resistance level.

For the Lat pulldown, you can use a weight machine or a resistance band.

For the Back extension, you can use a back extension machine or a stability ball.

I hope you will enjoy this workout!

Read More : The Amazing Benefits of Flat Belly Tea

[fitliferegime]

15 Best Cable Shoulder Exercises For Bigger, Stronger Delts

If you're looking to add some variety to your shoulder workout routine, cable exercises are a great place to start.If you're not using cables for shoulder work, you're leaving a lot of potential on the weight room floor.Try this cable-only workout for a few weeks to challenge your muscles and give your shoulder joints a break from free weights, promoting growth and improving stability.In this blog, we'll take a closer look at the following points: - Shoulders Anatomy And Function - Benefits of the Cable Shoulder Workout - How to Build Shoulder With Cable Machine - Best cable shoulder exercises and how to perform them with proper form Discover your body fat percentage and achieve your fitness goals with ease! Check out our body fat calculation

Shoulders Anatomy And Function

In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle. The shoulder is a “ball-and-socket” joint between the humerus bone of the upper arm and the scapula bone (shoulder blade).The deltoid muscle of the shoulder consists of three separate sections or heads. - The anterior deltoid (In front): Your front delt’s main function is to move your arm up, forward, and to your center.  - Lateral deltoid (at the side): Your lateral delt’s main function is shoulder abduction, which is bringing it up to the side. - Posterior deltoid (behind): Your posterior delts main function is moving the arm outward and backward. You need to work all three of them, along with the trapezius muscle in the upper back, to build an impressive shoulder. The main function of the traps is to support head movement, stabilize certain arm motions and provide stability in pushing and pulling movements. Read the full article