After doing dumbbell press heavy weight am having pain in my wrist shoulder and elbow .i have done ice and hot water therapy am able to move my hand but not so freely.

Question

Pendulum stretch for range of motion?stand and bend at the waist. ?let your arm on the injured side hang straight down. ?keep your neck relaxed. ?move your arm in a circle up to 20 times. ?do once or more times in a day. Overhead shoulder stretch?sit or stand to do this shoulder stretch. ?intertwine your fingers in front of you. ?bend your elbows and raise your arms above your head. You can also place your hands on your head or behind it. ?gently squeeze your shoulder blades together to move your elbows back. ?continue for up to 20 repetitions. Repeat 5 to 10 times a day. Apply ice in the painful area which would definitely help to greater extent. And you can wear elbow brace which would help you to keep your elbow warm and will give you protection. You can do hot water fermentation/ wax therapy for shoulder and for the wrist pain (hand pain) you can do ice therapy which will reduce the pain.

Julie Mercy J David · Accepted Answer

Pendulum stretch for range of motion?stand and bend at the waist. ?let your arm on the injured side hang straight down. ?keep your neck relaxed. ?move your arm in a circle up to 20 times. ?do once or more times in a day. Overhead shoulder stretch?sit or stand to do this shoulder stretch. ?intertwine your fingers in front of you. ?bend your elbows and raise your arms above your head. You can also place your hands on your head or behind it. ?gently squeeze your shoulder blades together to move your elbows back. ?continue for up to 20 repetitions. Repeat 5 to 10 times a day. Apply ice in the painful area which would definitely help to greater extent. And you can wear elbow brace which would help you to keep your elbow warm and will give you protection. You can do hot water fermentation/ wax therapy for shoulder and for the wrist pain (hand pain) you can do ice therapy which will reduce the pain.