Ortho Sudha

  Before you do any stretching exercise, make sure you warm up your shoulder. The easiest way to do that is by taking a warm shower or bath for 10 to 15 minutes. You can also use a moist heating pad or damp towel heated in the microwave, but the shower is the most effective option. While performing the following exercises, keep in mind that you should only stretch to the point of tension not pain. 1.      Pendulum stretch This is your first stretch. First, relax your shoulders. Now stand and lean over slightly, allowing your affected arm to hang down. Swing the arm in a small circle — around a foot in diameter. Make sure you do 10 revolutions in each direction, once a day. As your symptoms get better, increase the diameter of your swing without forcing it. If you feel like you can do more, increase the stretch by holding a light weight (2.5 kilos) in the swinging arm. 2.      Finger walk Stand in front of a wall three-quarters of an arm's length away. Put your affected ar

  If you suffer from aching knees, stiff shoulders, and other painful joints regularly then you’re not the only one. According to researchers, over 14 million people in a recent survey reported that they suffer from severe joint pain, commonly occurring as a result of inflammation in the body. The treatment generally includes regular exercise and supplements, but what you eat can also have a big effect. Many foods have a number of compounds that are supported by scientific research to reduce inflammation and/or pain. So, let’s take a look at some of the most beneficial foods for joint pain. Ginger   Ginger has anti-inflammatory properties that can be beneficial in treating joint pain. It can be mixed with either tea or plain warm water. It has a good effect on reducing swelling and pain around the joints. It is also often used in many ayurvedic medicines. Adding ginger in your diet has many other benefits too, such as weight loss, treating nausea, increasing metabolism and so on. Apple

  Nowadays, we spend so many hours on mobile phones or laptops which can result in shoulder and neck pain. Poor posture can be the cause of back pain as well as neck pain. Since we are all working from home we experience neck pain far more often than normal. It can take a toll on our day to day functioning. One of the most effective ways to reduce neck pain is through exercise. You can do some simple stretches at home for controlling your neck pain. Exercises for the neck do not need any special equipment. They are easy to do and take just a few minutes. The shoulder is a complex ball and socket joint that is capable of moving in different directions. This great mobility however is accompanied by a lack of stability which makes it susceptible to injury and pain. Shoulder pain is the most common complaint people have. Finding a cause for shoulder pain is incredibly important if you want to treat your pain and also prevent it in the future. Shoulder pain can occur due to problems within