Asked for male, 27 years old from Secunderabad
Cold compresses can help reduce swelling in the shoulder. Cooling also helps to numb sharp pain. Apply an ice pack for up to 20 minutes, up to five times a day. Use a frozen gel pack, ice cubes in a plastic bag, or a bag of frozen peas. Wrap the cold pack in a soft towel. Do not apply a cold pack directly to skin.
Heat helps to relax tense muscles and soothe a stiff shoulder. It can help with muscle pain and arthritis in the shoulder. Use a heated gel pack, heating pad or a hot water bottle.
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.