My shoulders joint are paining I recently join gym is there any exercise which causes this or anything else?

Question

Which exercises are you doin n since how manty days? What you eat before n immediately after exercise affects output. Its normal to have some sore feeling when you start gym. For shoulder pain, try these exercises to help relieve your pain 1.Arm-across-chest stretch ? hold your right hand out in front of you, keeping it near your waist. Reach your left hand behind your elbow, pulling your right arm to the left and across your chest. If you feel pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm across your chest without feeling any pain. Hold for 30-60 seconds then relax and repeat with your left arm. Repeat 3-5 times. 2. Neck release ? sit up straight then slowly bring your chin toward your chest until you feel the stretch in the back of your neck. Try leaning your head to the left to stretch your right shoulder or leaning your head to the right to stretch your left shoulder. Hold the stretches up to one minute in each direction, breathing deeply as you concentrate on relaxing. Repeat 3-5 times. To progress the stretch, elevate your arm as you pull it across your chest until it is the height of your shoulder. 3. Chest expansion ? put an exercise band, rope, strap, or even a tie behind your back and grasp it with both hands. While holding the strap, draw your shoulder blades toward each other and gently lift your chin toward the ceiling. Breathe deeply for 10 to 15 seconds and release. Repeat 3-5 times. To progress the stretch, move your hands closer together on the strap. 4. Seated twist ? sit straight up in a chair with your knees together. Twist your torso to the right, placing your left hand on the outside of your right thigh. Relax your shoulders as you look towards your right, gentling pushing on your right thigh. Breathe deeply for 10 to 15 seconds and release. Repeat with your left side. Repeat both sides 3-5 times. 5. The 90, 90 shoulder stretch ? stand in a doorway, holding your arms up so your elbow is at a 90 degree angle and your arm forms a 90 degree angle to your body at the shoulder. Place each hand on one of the sides of the door frame, placing one foot forward as you stand up straight aligning your neck with your spine. Lean forward as you brace yourself against the door frame. Hold the stretch for 20-30 seconds. Repeat 2-3 times. For this homeopathic treatment is very effective for more details you can consult me.

Karuna Chawla · Accepted Answer

Which exercises are you doin n since how manty days? What you eat before n immediately after exercise affects output. Its normal to have some sore feeling when you start gym. For shoulder pain, try these exercises to help relieve your pain 1.Arm-across-chest stretch ? hold your right hand out in front of you, keeping it near your waist. Reach your left hand behind your elbow, pulling your right arm to the left and across your chest. If you feel pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm across your chest without feeling any pain. Hold for 30-60 seconds then relax and repeat with your left arm. Repeat 3-5 times. 2. Neck release ? sit up straight then slowly bring your chin toward your chest until you feel the stretch in the back of your neck. Try leaning your head to the left to stretch your right shoulder or leaning your head to the right to stretch your left shoulder. Hold the stretches up to one minute in each direction, breathing deeply as you concentrate on relaxing. Repeat 3-5 times. To progress the stretch, elevate your arm as you pull it across your chest until it is the height of your shoulder. 3. Chest expansion ? put an exercise band, rope, strap, or even a tie behind your back and grasp it with both hands. While holding the strap, draw your shoulder blades toward each other and gently lift your chin toward the ceiling. Breathe deeply for 10 to 15 seconds and release. Repeat 3-5 times. To progress the stretch, move your hands closer together on the strap. 4. Seated twist ? sit straight up in a chair with your knees together. Twist your torso to the right, placing your left hand on the outside of your right thigh. Relax your shoulders as you look towards your right, gentling pushing on your right thigh. Breathe deeply for 10 to 15 seconds and release. Repeat with your left side. Repeat both sides 3-5 times. 5. The 90, 90 shoulder stretch ? stand in a doorway, holding your arms up so your elbow is at a 90 degree angle and your arm forms a 90 degree angle to your body at the shoulder. Place each hand on one of the sides of the door frame, placing one foot forward as you stand up straight aligning your neck with your spine. Lean forward as you brace yourself against the door frame. Hold the stretch for 20-30 seconds. Repeat 2-3 times. For this homeopathic treatment is very effective for more details you can consult me.

Sushil Kumar(pt) · Answer

Hi
possibility is pain due to excessive exercise
or heigh weight lifting may be if you have done.

Julie Mercy J David · Answer

Motion exercises shoulder pendulum � see/saw assume the position shown (1), using either a chair or table to provide support. Allow your affected arm to hang, relaxed. Sway your body slowly to move the arm forward and backward (2) (see/ saw). Repeat this motion side to side and eventually to a circular motion (pendulum). Perform this circular exercise in both clockwise and counter-clockwise direction. Allow 1-2 minutes for this exercise. Do this exercise 3 times per day abduction - assisted stand with elbows bent to 90 degrees, holding the exercise rod in front of you (1). Using rod for assistance, gently raise your affected arm out to the side by pushing the rod with your good arm (2). Hold for 5-10 seconds. Perform 10 repetitions of this exercise 3 times per day. Abduction - assisted for advanced stager of rehabs stand holding the exercise rod as shown (1), with hand of the affected arm grasping the end cap. Using the rod for assistance, push with your good arm up and overhead to stretch your affected arm out to the side and overhead (2), keeping your affected arm as straight as possible during this motion. Hold in the upright position for 5-10 seconds. Slowly lower your affected arm. Repeat. Perform 10 repetitions of this exercise 3 times per day. Flexion - assisted stand as shown (1), with affected hand at the top of the exercise rod. Using the rod for assistance, stretch our arm higher overhead, directly out in front of you. (2). Maintain your affected arm as straight as possible during this motion. Hold extended for 5-10 seconds. Lower slowly. Repeat. Perform 10 repetitions of this exercise 3 times per day. Flexion - supine lie on your back as shown (1), holding exercise rod with both hands directly out in front of your. Raise both hands in unison overhead until they are as fully extended as is comfortable (2). For those with a weak back, raise your knees to provide support to your lower back during the exercise motion. Hold the end position for a few seconds and slowly return to the starting position. Repeat. Do 15 repetitions of this exercise 3 times per day. Wall crawls - spider stand facing near a wall as shown (1) slowly "walk" your fingers up the wall, moving up and down as well as side to side. Support your hand with the wrist as you extend farther up the wall. Perform this exercise for approximately 1 minute, covering as much of the wall surface as possible from a single standing position as is comfortable. Do this exercise 3 times per day. Extended wall crawl stand near a wall as shown, with your affected side towards the wall (1). Slowly "walk" your fingers up and down, then from side with your arm outstretched. Perform this exercise for approximately 1 minute, covering as much wall surface as possible from a single standing position. Do this exercise 3 times per day. Horizontal - rows anchor tubing to door jam or doorknob. Hold tubing by handle with your arm extended (1). With tension on the tubing, pull back on the handle until your elbow is along your side, as shown (2). Hold position for 3-5 seconds, slowly exited your arm to the original starting position. This exercise may be performed with your palm facing downward on the handle or palm facing upward on the handle flexion/adduction anchor tubing to door jam or doorknob. Hold tubing by handle with your thumb facing upward (1). Raise your arm up and across your body as shown, arm straight and extended (2). Hold for 3-5 seconds, slowly lower your arm to the original starting position. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. External rotation anchor tubing to door jam or doorknob. Grasp handle with your thumb, stand with your unaffected side towards the door (1). Rotated arm outward unless is uncomfortable keeping elbow bent and as close to your side as is comfortable (2). Hold end position for 3-5 seconds and slowly relax. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. Internal rotation anchor tubing to door jam or doorknob. Stand with affected side towards the door, grasping the handle with your thumb up (1). Rotate the arm inward, keeping the elbow bent and as close to your side as is comfortable (2). Hold end position for 3-5 seconds and slowly relax. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. Extension anchor tubing to door jam at shoulder height, stand holding stretch band extended out in front of you, arm straight at shoulder length (a). Pull arm down and backward as shown until your hand is at your side (b). Hold end position for 3-5 seconds and slowly relax, return to start position. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. Diagonal pull - for advanced stages of rehab anchor tubing to top of door jam; grasp tubing with thumb facing upward, arm straight, up and away from the body as shown (a). Start with affected side facing towards the door. Pull arm inward and downward, letting your head follow the movement. Allow your elbow to bend slightly but stay consistent as you move through the downward motion. Notice that the hand rotates as it crosses the body, ending with the thumb facing towards your at the endpoint (b). Hold the endpoint for 3-5 seconds, slowly relax and return to the start position. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. Diagonal pull - part 2 anchor tubing to 6top of door jam; grasp tubing with thumb facing upward, arm straight, up and towards the body as shown (a). Start with unaffected side facing towards the door. Pull affected arm outward and downward, letting your head follow the movement. Allow your elbow to bend slightly but remain consistent as you move through the downward motion (b). Hold the endpoint for 3-5 seconds, slowly relax and return to the start position. Repeat. Perform 10-15 repetitions of this exercise 3 times per day. Abduction anchor tubing under your foot (a). While standing against a wall with your arm relaxd agaist your thigh, extend the arm up and outward in front of you approximately 45 degrees from the wall until shoulder heighth is reached. Try not to compensate with back or thigh mucles. Hold the end position for 3-5 seconds and slowly return to the rest posotion. Repeat. Perform 10 repetitions of this exercise 3 times per day. Shoulder flexion anchor tubing under your foot (a). Stand holding tubing along your side. Raise arm up until it is directly out in front of you at shoulder heighth (b). Hold the end position for 3-5 seconds then slowly return to the starting position. Repeat. Perform this excersise 3 times per day. Shoulder exercises and stretches regular exercises and stretches can keep your shoulder strong and flexible. A few things to remember before swinging in to exercises: ?stop any exercise if you have more shoulder pain. It may be too soon for you to try. ?watch your form. Exercising incorrectly can also cause or worsen shoulder problems. ?warm up, even before deep stretching. Light shoulder rolls, gentle movements, or even a warm shower are all ways to warm up your muscles before exercise and stretching. 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. Physical therapyphysical therapy is the most common treatment for a frozen shoulder. The goal is to stretch your shoulder joint and regain the lost motion. It can take anywhere from a few weeks to nine months to see progress. A home exercise program of gentle range of motion exercises is important. If you don't see progress after six months of intense, daily exercises, speak to your doctor about other options. Medicationsto treat the pain and reduce your joint inflammation, your doctor may recommend an anti- inflammatory medication like aspirin, ibuprofen, or naproxen sodium. A steroid injection you?re your shoulder joint may also help. Home careplacing an ice pack on your shoulder for 15 minutes at a time several times per day can help to decrease pain. If you?re working with a physical therapist, the exercises can be done at home. Your physical therapist will provide instructions on the types of exercises you must do, how often to do them, and when to push yourself harder. Most people with a frozen shoulder can improve their condition without surgery.