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Dr. Rajesh Pal - Physiotherapist, Gurgaon

Dr. Rajesh Pal

87 (64 ratings)
BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonom...

Physiotherapist, Gurgaon

17 Years Experience  ·  500 - 600 at clinic  ·  ₹200 online
Dr. Rajesh Pal 87% (64 ratings) BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduat... Physiotherapist, Gurgaon
17 Years Experience  ·  500 - 600 at clinic  ·  ₹200 online
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Hello, I am Dr Rajesh Pal. I am Physiotherapist and have 17 years of clinical experience. I had b...

Hello, I am Dr Rajesh Pal. I am Physiotherapist and have 17 years of clinical experience. I had been graduated from Utkal University and have specialisation in Orthopaedics. Today I am going to talk about the very common problem in Indian context of a middle age person. Specially females are more affected than male. This is known as Knee Osteoarthritis.

As we have a tradition of siting on the floor and by virtue of our eating process, we usually have large belly. So, this is a bigger problem with respect to time nowadays specially in females beause of stading in kitchen in the urban areas. So, we are going to talk about what it is? How we are going to prevent? What are the treatment options for it?

This is a problem of ageing, this is not a disease. As we age, there are certain changes happens in the body. Likewise, the bone also changes as knee is the weight bearing area and we have a habit of sitting and getting up from the floor. So, the knee joints, the cartilage develop some inflammation which is known as Knee Osteoarthritis.

What are the causes?

Causes are;

  • Poor thigh muscles
  • Heavy weight
  • Floor sitting
  • Genetic predisposition

We can not do for Genetic disposition but we can certainly take care of our knees in respect of strength of the thigh muscles, mobility of the knee joint and strength of the bone.

So, I am going to demonstrate very simple 3-4 exercises which has to be done on day to day basis to prevent this condition.

First Exercise-

Sit on the yoga mat, keep the leg straight and simply try to tighten the thigh muscles. Hold the tightening of muscles for 10-15 seconds and then relax. Do 20 repitions of each leg in the similar way.

Second Exercise- 

Lie down on the yoga mat. Pull your leg up till 20-30 degrees and hold it for 10-15 seconds and then relax. Repeat the same 20 times and do it with both legs.

Third Exercise-

I am here using a roll but you can also use a pillow. Put your leg over the roll and tighten your thigh muscle and pull the feet toward yourself. Hold this position for 10 seconds and then relax. Do 20 repetitions for each leg.

Fourth Exercise-

Lie down on the floor side ways. Broaden your legs, that is open your knees and bring it down. Laternal part of the thigh muscles gets activated which take care of the weight bearing condition of the bone.

Fifth Exercise-

Some exercises are closed Kinetic Chain Exercises which can be done with the help of the ball as I am showing. In this, stand straight facing the back towards the wall and keep the ball in between your back and teh wall. Move down in such a way so that your body makes 90 degree with the supoort of the ball at the back as shown. Repeat 20 times.

The person who is doing the above mentioned 5 exercises in a day will be more in the condition to prevent this knee arthritis. But as we know that this condition is progressive and gradually it becomes worst.

  • Maintain your weight.
  • Do the exercises
  • Keep the mobility of the knee joint
  • Avoid sitting on the floors.

If you want to consult me, you can book an appointment through Lybrate.

read more
Hello, I am Dr Rajesh Pal. I am a physiotherapist and I have 17 years of clinical experience. I h...

Hello, I am Dr Rajesh Pal. I am a physiotherapist and I have 17 years of clinical experience. I have been graduated from Utkal University and I have masters degree in Orthopaedics and physiotherapy. Today we are going to talk about very common problem which people are facing because of technology which is Neck pain.

India is a youth population and youth is technologically driven. So, they use more of laptops, spending more time on phones. So, because of the neck postures get affected and the muscles which control the posture of neck are under tremendous stress and gradually they develop some or other kind of problem which result into Neck pain. Today, I am going to give some tips that how to prevent all such problems.

There are different causes of Neck pain:-

  • Posture- One has to beware of their posture. If you keep your neck bent for a long time, then the neck muscles are in acute pressure that creates some kind of knots in that muscle which is called trigger point. So, here is my trick to prevent this that whenever you use your phone, keep the phone in eye level in order to keep your neck in neutral position. This will reduce the stress of trapezius muscle. 
  • The second commonest cause is stress.  We should adapt some technologies and modicfication in our lifestyle to take care of the stress. Under stress, these postural muscle remain in tightened state for a long period of time and that eventually leads to these kind of problems. Try to relax yourself. Go with the time and nature and keep yourself happy. One should not worry about what is happening and what should be the best way because nothing best is available in this world. Go with what is happening.
  • The third factor which contribute to these kind of problem is Sleep. Nowadays the sleeping schedule has changd because of work. In some MNCs, there is a culture in which people have to work in the night and sleep during the day. The sleeping pattern has changed and it is causing such kind of problems. So, try to maintain good sleep. Fix a time of sleeping. Keep the environment of the room in such a manner to induce better and relaxing sleep.
  • The another important factor is diet. The food we eat, plays an important role. Having a packed or preserved food can lead to muscle injury. This kind of food contains some chemicals which induce such problems. Avoid having these packed food and start having home made fresh food which is more healthy.
  • The last thing I want ot share is that spending more time on computer is harmful. Gadgets emit radiations which absorb water from our muscles. AS we know that our body is made up of 80% of the water. If the water quantity get reduced then the muscle problems starts developing. So, keep yourself hydrated. Make sure that you drink one glass of water in every 2 hours.
  • Do stretching exercises of neck muscles and shoulders.

If you indulge in such habits, you can easily prevent these problems.

If you want to contact me, I am available on Lybrate and book an appointment there for consulting me.

Thank you for watching this video.

read more

Personal Statement

I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning....more
I pride myself in attending local and statewide seminars to stay current with the latest techniques, and treatment planning.
More about Dr. Rajesh Pal
Dr. Rajesh Pal is an experienced Physiotherapist in Sector-56, Gurgaon. He has over 17 years of experience as a Physiotherapist. He has done MPTh/MPT, BPTh/BPT. He is currently practising at PAL physiotherapy -Sector 41 in Sector-56, Gurgaon. Don?t wait in a queue, book an instant appointment online with Dr. Rajesh Pal on Lybrate.com.

Lybrate.com has a number of highly qualified Physiotherapists in India. You will find Physiotherapists with more than 28 years of experience on Lybrate.com. You can find Physiotherapists online in Gurgaon and from across India. View the profile of medical specialists and their reviews from other patients to make an informed decision.

Info

Education
BPTH/BPT - Utkal University - 2000
MPTH/MPT-Orthopedic Physiotherapy - Chaudhary Charan Singh University ,Meerut - 2004
Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics) - Annamalai Universtiy - 2008
Past Experience
Director at PAL Physiotherapy
Head of Physiotherapy at Apollo, Gurgaon
Head of Physiotherapy at Paras Hospital
...more
Visiting Consulatant Physiotherapy at Columbia Asia Hospital, Gurgaon
Head of Physiotherapy at Privat Hospital
Languages spoken
English
Hindi
Awards and Recognitions
Recipient of Medical Excellence Award
Recipient Of Medico Pride Award Given By Indian Association Of Entrepreneurs & Service Providers
Recipient of Service Excellence Award Gurgaon for Best Physiotherapist By Times Now
Professional Memberships
Indian Association of Physiotherapist
Spinal Cord Injury Association Indian chapter
Delhi council for physiotherapy

Location

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PAL Physiotherapy

560/P, Sector-56, Besides Alpine Convent SchoolGurgaon Get Directions
  4.4  (64 ratings)
500 at clinic
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PAL Physiotherapy /Iaso Rehabilitation & Research Centre

5/P Basement, Sector-41, Near Shaktipeeth MandirGurgaon Get Directions
  4.4  (64 ratings)
500 at clinic
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GNH Hospital

94/4, GNH Tower, MG Road, Near Sector-14, Landmark : Opposite Government Girls CollegeGurgaon Get Directions
  4.4  (64 ratings)
600 at clinic
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"Very helpful" 1 review "knowledgeable" 3 reviews "Well-reasoned" 1 review "Prompt" 1 review "Sensible" 1 review "Caring" 1 review "Thorough" 1 review "Saved my life" 1 review

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I had an ankle sprain on 6th October. I took X-ray and there is no fracture. Dr. Said it may be ligament injury and take rest. Unfortunately I couldn't take rest properly. Now I am not able to walk properly. If I walk continuously (slowly) or stand for few minutes I feel bad on my ankle and after sometime there will be some swelling around the ankle and also on my feet. If I massage with any balm or oil etc. Then after some time pain gets worst. What to do?

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
I had an ankle sprain on 6th October. I took X-ray and there is no fracture. Dr. Said it may be ligament injury and t...
Apply Ice pack for 12 minutes 2/3 times day, use ankle support. No massage. While lying keep it elevated over a pillow. Consult with a Physiotherapist. Get some ultrasonic Therapy done for 10- 12 sessions. It will take around another 6 week to get better.
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Recently, from last 10 days, I feel pain in my lower left ankle I.e. In bottom of the feet which continue couple of hours. I'm male 42 years with no history of diabetes, heart etc. But sometimes I have high bp problem.

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Recently, from last 10 days, I feel pain in my lower left ankle I.e. In bottom of the feet which continue couple of h...
This is a condition known as Plantar fasciitis. You should do contrast foot bath with alternate hot and cold water fomentation. Apply anti-inflammatory gel. Avoid running, jogging, jumping. Use silicone Heel cushion in shoes.
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Will a foot massage in the night help sciatica pain which is very bad wen I get up in the morning?

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Will a foot massage in the night help sciatica pain which is very bad wen I get up in the morning?
It will not help you. Sciatica is a condition in which the sciatic nerve get compressed in the back which give pain in to leg. The best way to get long term benefit is through Physiotherapy. You should consult a good Physiotherapist nearby and have some sessions of Physiotherapy and learn the exercises.
1 person found this helpful
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Lower Back Pain - Can Physiotherapy Help Control It?

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Lower Back Pain - Can Physiotherapy Help Control It?

Low back pain is one of the most common medical problems and occurs due to injury associated with the nerves, bones, and muscles of the back. The pain can vary from a sharp shooting pain that happens at various intervals to a gnawing pain that can last for weeks on end. While the former can go away with some muscle relaxant, the latter may need a combination of medications and exercise.

Common reasons include improper sleeping posture, lifting, fracture, lack of exercise, disk injuries, arthritis, and many more. Most of these instances would lead to medium to long term pain that will not subside on its own. Physiotherapy has been proven to provide very good relief and render it pain-free.

The aim of physiotherapy is 3-fold - reduce pain, improve movement, and maintain the spinal function in the long run. Most often, the therapy sessions would last for about 4 weeks when the regular course of medications have not helped much.

The nerves, muscles, bones, and disks of the low back are supported by the abdominal muscles and the back muscles. The intent of the exercise is to strengthen these two sets of muscles so that the spine/low back per se is not very susceptible to injury.  The exercises would be a combination of stretching followed by strengthening and conditioning, all aimed at these two sets of muscles.

Some common exercises include bottom to heels stretch, knee rolls, back extensions, deep abdominal strengthening, and pelvic tilts.

In addition to being used a sole means of treatment, physiotherapy also is used in back pain to treat severe cases both pre and post surgically. What is corrected by surgery needs to be enhanced by the regular exercises as prescribed by the doctor.

One disclaimer that a doctor might want to give is that the physiotherapy may not be beneficial if exercises are not done properly or if the patients don't adhere to the scheduled prescription. The long-term success depends not just on getting the relief but on following the maintenance exercises that are prescribed. This is more important and helps avoid relapse of the back pain.  A good posture and improved core stability with ongoing exercises is the key to success of physiotherapy in low back pain. 

While most people consider low back pain as a chronic condition, it can be managed effectively. It is important to realize that there is no overnight cure and that it may not get better on its own. Physiotherapy is a very good intervention; however, it will depend on the severity of pain and how it affects the patient's lifestyle. 

3 people found this helpful

Hip Osteoarthritis - Physiotherapy Treatment For It!

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Hip Osteoarthritis - Physiotherapy Treatment For It!

With age, most bones of the body undergo degenerative changes leading to reduced movement. The cartilage that is present in the joints allowing free movement is gradually lost due to wear and tear. This loss of cartilage makes the movement painful. This can also be caused by obesity and trauma, but age is the most common cause. The reduced movement leads to weight gain, which further aggravates the osteoarthritis.

Hips are one of the most commonly affected areas of osteoarthritis. Especially with overweight people, hips are quite often affected. In most people, early diagnosis can help in arresting progress and even reverse changes. This will help avoid chronic use of pain medications and major surgical treatments for managing the osteoarthritis.

Some of the most effective ways of managing osteoarthritis include the following:

  1. Weight loss: Reducing weight is one the most important cornerstones of managing osteoarthritis. People who reduce weight will see a drastic improvement in their symptoms.
  2. Pain medications: Pain is one of the main reasons that people seek medical help and that is when the diagnosis is made. Therefore, for immediate relief, pain control is essential. Nonsteroidal anti-inflammatory drugs are often used to control pain. In parallel, other measures for long-term control of osteoarthritis should be undertaken.
  3. Cold therapy: Using cold packs in the area of pain can provide great relief from pain attacks.
  4. Electrotherapy: Use of mild amounts of electricity can stimulate the nerve endings, reduce pain, and help in pain control.
  5. Dry Needling: Dry needling is an effective and efficient technique for the treatment of arthritis pain.  Dry needling or intramuscular stimulation (IMS) is extremely effective for relaxing overactive muscles, which contain trigger points. In simple terms, the treatment involves needling of a muscle's trigger points without injecting any substance.
  6. Soft tissue massage: The soft tissues around the affected hip joint are regularly massaged, augmented by the use of a topical agent, which can help relieve the pain. The circulation is also improved, which can help in long-term symptom management including improved immune functions.
  7. Regular exercise: A well-planned routine exercise regimen will help control pain, improve movement, reduce fatigue, improve endurance, and improve the overall quality of life. All affected tissues should be covered in the exercise bones, muscles and cartilage.

Using a combination of these techniques, the physiotherapy will aim to achieve the following.

  1. Pain relief and protection: The first thing to manage is the pain, which brings the patient to the doctor. Once that is controlled, then long-term management needs to be planned.
  2. Restoring hip movement and strength: Once the pain settles down, then the muscle strength, tension, endurance, and range of motion need to be worked upon. This restoration will be done in phases, and with each phase, greater range of motion will be achieved with lesser discomfort to the patient.

Physiotherapy uses various techniques to minimise symptoms and in some people, even complete reversal of changes is possible.

1 person found this helpful

Knee Osteoarthritis

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Play video

Hello, I am Dr Rajesh Pal. I am Physiotherapist and have 17 years of clinical experience. I had been graduated from Utkal University and have specialisation in Orthopaedics. Today I am going to talk about the very common problem in Indian context of a middle age person. Specially females are more affected than male. This is known as Knee Osteoarthritis.

As we have a tradition of siting on the floor and by virtue of our eating process, we usually have large belly. So, this is a bigger problem with respect to time nowadays specially in females beause of stading in kitchen in the urban areas. So, we are going to talk about what it is? How we are going to prevent? What are the treatment options for it?

This is a problem of ageing, this is not a disease. As we age, there are certain changes happens in the body. Likewise, the bone also changes as knee is the weight bearing area and we have a habit of sitting and getting up from the floor. So, the knee joints, the cartilage develop some inflammation which is known as Knee Osteoarthritis.

What are the causes?

Causes are;

  • Poor thigh muscles
  • Heavy weight
  • Floor sitting
  • Genetic predisposition

We can not do for Genetic disposition but we can certainly take care of our knees in respect of strength of the thigh muscles, mobility of the knee joint and strength of the bone.

So, I am going to demonstrate very simple 3-4 exercises which has to be done on day to day basis to prevent this condition.

First Exercise-

Sit on the yoga mat, keep the leg straight and simply try to tighten the thigh muscles. Hold the tightening of muscles for 10-15 seconds and then relax. Do 20 repitions of each leg in the similar way.

Second Exercise- 

Lie down on the yoga mat. Pull your leg up till 20-30 degrees and hold it for 10-15 seconds and then relax. Repeat the same 20 times and do it with both legs.

Third Exercise-

I am here using a roll but you can also use a pillow. Put your leg over the roll and tighten your thigh muscle and pull the feet toward yourself. Hold this position for 10 seconds and then relax. Do 20 repetitions for each leg.

Fourth Exercise-

Lie down on the floor side ways. Broaden your legs, that is open your knees and bring it down. Laternal part of the thigh muscles gets activated which take care of the weight bearing condition of the bone.

Fifth Exercise-

Some exercises are closed Kinetic Chain Exercises which can be done with the help of the ball as I am showing. In this, stand straight facing the back towards the wall and keep the ball in between your back and teh wall. Move down in such a way so that your body makes 90 degree with the supoort of the ball at the back as shown. Repeat 20 times.

The person who is doing the above mentioned 5 exercises in a day will be more in the condition to prevent this knee arthritis. But as we know that this condition is progressive and gradually it becomes worst.

  • Maintain your weight.
  • Do the exercises
  • Keep the mobility of the knee joint
  • Avoid sitting on the floors.

If you want to consult me, you can book an appointment through Lybrate.

3 people found this helpful

How Can Physical Therapy Help Fibromyalgia?

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
How Can Physical Therapy Help Fibromyalgia?

Fibromyalgia causes pain in the muscles of the body and weakens them gradually. Patients with fibromyalgia have a number of "delicate points" on the body and are very sensitive to different things that are not typically painful or unpleasant. They can encounter increased the tenderness and weakness which may lead to problems in movement and even proper sleep.

Physiotherapy concentrates on the treatment, and healing of injuries. Standard exercise based physiotherapy methods may help you gain control of your fibromyalgia as you concentrate on lifestyle changes instead of persistent pain, stiffness and fatigue. Physiotherapists can demonstrate generally accepted methods to get rid of the side effects of pain and solidness in everyday life. They show patients how to build strength and enhance their scope of movement. They show them ways to get rid of the everyday pain.

In case you have fibromyalgia, your physiotherapist creates particular extending and stretching programs to meet your individual needs. While there is no known cure for fibromyalgia, physiotherapy might help you get rid of the pain. It can reduce the stiffness.

Strengthening muscles and increasing flexibility through a number of exercises are two vital ways physical therapists decrease fibromyalgia pain and make life more manageable. These include:

  1. Stretching: By increasing your flexibility through stretching, the hardened muscles loosen up giving fibromyalgia help. Your physiotherapist can teach you the correct approach to stretch your muscles, ligaments, and tendons. Various stretching exercises will also be suggested depending upon the condition or type of pain you have in what part of your body. The combination of these stretching exercises might need a stretching band or other accessories like a compression ball or a rubber band.
  2. Aerobic exercises: Low speed and low affect exercises are ideal. Stationary cycles and circular machines are typically less pressurizing on the joints. Aerobic exercises are also a great option for fast recovery, but the intensity depends on your condition.
  3. Aqua treatment: Swimming and other water activities are very good for fibromyalgia patients. The lightness of the water can decrease weight on muscles and joints and enhance adaptability. A warmed pool might be particularly useful because of the warmth that can calm sore muscles.
  4. Massage: Massage can help pain alleviation and joint stiffness.
  5. Joint movement: It can improve movement in the tightened muscles, delicate spots and joint stiffness.
  6. Dry NeedlingThis treatment for fibromyalgia known as dry needling reduces pain stemming from trigger points and increases spinal mobility, according to a clinical study. The technique uses needles to affect sensitive points in the muscle, which cause pain in seemingly unrelated body parts.

Physiotherapy is a lifestyle remedy for such conditions but must have to be patient as the results will be gradual. If you wish to discuss about any specific problem, you can consult a Physiotherapist.

4335 people found this helpful

Know More About Neck Pain

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Play video

Hello, I am Dr Rajesh Pal. I am a physiotherapist and I have 17 years of clinical experience. I have been graduated from Utkal University and I have masters degree in Orthopaedics and physiotherapy. Today we are going to talk about very common problem which people are facing because of technology which is Neck pain.

India is a youth population and youth is technologically driven. So, they use more of laptops, spending more time on phones. So, because of the neck postures get affected and the muscles which control the posture of neck are under tremendous stress and gradually they develop some or other kind of problem which result into Neck pain. Today, I am going to give some tips that how to prevent all such problems.

There are different causes of Neck pain:-

  • Posture- One has to beware of their posture. If you keep your neck bent for a long time, then the neck muscles are in acute pressure that creates some kind of knots in that muscle which is called trigger point. So, here is my trick to prevent this that whenever you use your phone, keep the phone in eye level in order to keep your neck in neutral position. This will reduce the stress of trapezius muscle. 
  • The second commonest cause is stress.  We should adapt some technologies and modicfication in our lifestyle to take care of the stress. Under stress, these postural muscle remain in tightened state for a long period of time and that eventually leads to these kind of problems. Try to relax yourself. Go with the time and nature and keep yourself happy. One should not worry about what is happening and what should be the best way because nothing best is available in this world. Go with what is happening.
  • The third factor which contribute to these kind of problem is Sleep. Nowadays the sleeping schedule has changd because of work. In some MNCs, there is a culture in which people have to work in the night and sleep during the day. The sleeping pattern has changed and it is causing such kind of problems. So, try to maintain good sleep. Fix a time of sleeping. Keep the environment of the room in such a manner to induce better and relaxing sleep.
  • The another important factor is diet. The food we eat, plays an important role. Having a packed or preserved food can lead to muscle injury. This kind of food contains some chemicals which induce such problems. Avoid having these packed food and start having home made fresh food which is more healthy.
  • The last thing I want ot share is that spending more time on computer is harmful. Gadgets emit radiations which absorb water from our muscles. AS we know that our body is made up of 80% of the water. If the water quantity get reduced then the muscle problems starts developing. So, keep yourself hydrated. Make sure that you drink one glass of water in every 2 hours.
  • Do stretching exercises of neck muscles and shoulders.

If you indulge in such habits, you can easily prevent these problems.

If you want to contact me, I am available on Lybrate and book an appointment there for consulting me.

Thank you for watching this video.

Shoulder Mobility - 6 Exercises That Can Help You Improve It!

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Shoulder Mobility - 6 Exercises That Can Help You Improve It!

The shoulder is a vulnerable joint in the upper body. Your shoulder joint becomes vulnerable to imbalances in the muscles as it is strongly supported by them. Bad posture, especially hunched posture, leads to tensions in muscles. This leads to chronic shoulder problems.

Here are six stretches you can do to improve mobility in your shoulder:

  1. Thoracic spine roll-out with shoulder flexion: Put a foam roller underneath your shoulder blades after lying down on the floor. The foam roller should be perpendicular to your spine. Place a barbell above your head. Keeping your elbows straight, lower your hips to the floor.
  2. Modified downward dog: Bend your knees and put your hips in the air. Place your hands on the floor. Bracing your abdomen, push your hips up. Push up like you are trying to lengthen your spine. As you do this, keep pushing your chest gently to your toes.
  3. Loosen the pectorals (muscles of the chest) and latissimus dorsi (widest muscle arising from the lower back): Tight muscles can often lead to shoulder immobility. To loosen pecs, put a softball between the wall and your chest. Putting pressure on the ball, roll it to your pectorals. For the latissimus dorsi, lie down sideways on the floor and put a foam roller between your body and the floor. Follow the same movements as you would do loosen the pecs.
  4. Sphinx pose: Lie face down on the floor and prop your body on your elbows. Push your chest off the ground, pressing your shoulder blades together. Stretching your head upwards, lift up one hand. Hold this position for a minute and then change hands.
  5. Child’s pose: Kneel down on the ground and sit back on your heels. Then push your torso to the ground and keep your hands stretched in front of you. You should feel a stretch in your shoulders in this position. Hold the position for 15 to 20 seconds.
  6. External rotation of the shoulder: Lie down on your side, holding a lightweight dumbbell on your free side. Place a foam roller there for support. Then bend your elbow at a right angle and lift the weight, keeping your upper arm stable. In case you have a concern or query you can always consult an expert & get answers to your questions!
4564 people found this helpful

Do You Sit All Day? 6 Things Then You Must Follow!

BPTH/BPT, MPTH/MPT-Orthopedic Physiotherapy, Post Graduate Diploma In Ergonomics (PGDHSC - Ergonomics)
Physiotherapist, Gurgaon
Do You Sit All Day? 6 Things Then You Must Follow!

Today ‘working’ usually implies sitting at a desk from morning to evening. While this may seem more comfortable than working in the fields, sitting at a desk can trigger a host of back problems. This is because sitting in the same position all day makes the spine bend forward and lowers the efficiency of the back muscles. Working at a desk not only strains your back, but also restricts your movements to typing on a keyboard and moving a mouse.

Once a back problem begins, it usually lasts a lifetime hence; here are a few tips to save your back.

  1. Get yourself a good chair: Your chair is crucial to your back’s health. Avoid the hard backed plastic chairs and pick a more flexible mesh backed office chair if you sit at the table for a long span of time. Ergonomic chairs may seem expensive, but are worth the expense in the long run.
  2. Stretch your muscles: Sitting in the same position all day, puts the muscles under stress and with time can constrict the muscles. Make it appoint to stand up every 30 minutes and stretch your back and sides. Also try rotating your hips and shoulders form time to time.
  3. Take a break: No matter how much work you have in front of you, take a break at the end of each hour. Taking even 2 minutes off out of 60 every hour can have a huge impact on your health. If you still feel guilty skip using the phone to connect with your colleague and walk over to their desks instead.
  4. Get a pedometer: Keeping a pedometer will help you track the number of steps taken in a day. Ideally, a person should take 10,000 steps a day to stay healthy. If you sit at a desk for majority of the day, take every opportunity you can to up the count on your pedometer. Go for a walk around your office after lunch or park your car a little way off from the office to create opportunities to walk.
  5. Take the stairs: As far as possible avoid escalators and elevators. Instead climb stairs for a quick workout. If your office is on the 20th floor, walking up may not be feasible, but you could get off the elevator on the 18th floor and walk up the remaining two floors.
  6. Eat healthy: Lastly, pay attention to what you eat. Avoid eating at the office canteen or picking up a bite at the coffee shop and carry lunch from home. This ensures that you eat a balanced meal. If you wish to discuss about any specific problem, you can consult a Physiotherapist.
7235 people found this helpful
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