#কাঁধে ব্যথা (সোল্ডার পেইন) হলে করণীয় ৷ Shoulder Pain Relief #Exercises in Bangla. #Health tips for #Shoulder Pain, #Adhesive Capsulitis, #Frozen Shoulder, #Impingement Syndrome
5 STRETCHING EXERCISES:
(20-30 SECONDS HOLD. REPEAT 3 TIMES ON EACH SIDE. TWICE DAILY)
1. CROSS ARM STRETCH
2. TRICEPS STRETCH
3. UPPER TRAP STRETCH
4. TOWEL STRETCH
5. DOORWAY STRETCH
4 MOBILISATION EXERCISES:
(REPEAT EACH EXERCISE 8-10 TIMES.
DO 2-3 TIMES DAILY)
1. Assisted flexion with stick
2. ASSISTED ABDUCTION WITH STICK
3. WALL CLIMBING
4. PENDULUM EXERCISE
2 STRENGTHENING EXERCISES:
(REPEAT EACH EXERCISE 8-10 TIMES x 3 SETS.
DO EVERY OTHER DAYS)
1. RESISTED INTERNAL ROTATION WITH T-BAND
2. RESISTED EXTERNAL ROTATION WITH T-BAND
#কাঁধে ব্যথা;
#সোল্ডার পেইন
#কাঁধে ব্যথা হলে করণীয়
#shoulderpain
#বাত ব্যথা
#health tips
#frozen shoulder
#shoulder pain
#adhesive capsulitis
#impingement
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