training from Expert Physios in Collaroy

Top 4 Exercises Recommended by Expert Physio’s in Collaroy

Our shoulders support a lot of actions that we carry out in our daily lives. From reaching out, lifting, carrying around to pressing and pulling, we need our shoulders and so, they must be strong and flexible. With all these activities, it is not at all surprising if we experience a certain amount of pain in our shoulders. However, if shoulder pain is not treated on time, it can convert into a chronic problem and hamper daily life activities.

Many believe that the shoulder is just a single joint. However, contrary to the popular belief it is a conjunction of several joints combined with muscles and tendons, which enable rotations and offer stability. Shoulder pain can spread to other areas of the body parts such as the neck, scapula, ribs and clavicle. So, if you are experiencing shoulder pain and it is persisting for more than three weeks expert physio’s on the Northern Beaches suggest four exercises, which can heal the pain.

Let’s check them out!

Pendulum

Start by leaning forward and place the good arm on a chair or table for support. Then, let the painful arm hang and slowly start rotating that arm. First, rotate it in smaller circles then draw larger circles with the arm both clockwise and anti-clockwise movement in individual sets. Repeat the exercise 5 to 10 times a day.

Neck release

Neck release is one of the best exercises suggested by expert physio’s in Collaroy. What you need to do is, sit up straight, and tilt the chin down towards the chest until you feel a stretch. Tilt the neck the same way towards the left and then towards the right. Hold the stretch for a minute and then release slowly.

Arm cross

First take the right hand, cross it and take it towards the left side of the body make sure to support it with the other arm. Then, do the same with the left hand and cross and pull it towards the right side of the body. Hold these positions for about 30 to 50 seconds, and then release slowly, repeat the exercise 3 to 5 times.

Chest expansion

You will need an exercise rope, band, strap or a tie for this exercise. Grasp and hold one of these items behind your back. Slowly then move your shoulder blades towards each other, and simultaneously lift your chin to the ceiling. While pulling the chin upwards breathe deeply and hold it for 10 to 15 seconds, therapists suggest repeating this exercise three to five times a day regularly for best results.

There are many exercises for healing shoulder pain, however, in this blog, we have mentioned the ones that have offered promising results. So, if you are suffering from shoulder pain and want to get rid of it, then start performing these above-mentioned exercises recommended by therapists and do them regularly.

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on email
Share on whatsapp

Leave a Reply

Your email address will not be published.

FlexiFit Physiotherapy
FlexiFit Physiotherapy
94 Google reviews
J
J
I can commend Georgia and Tessa for their excellent hands-on approach. So many physios nowadays are often hands-off, so being treated at FF has been a refreshing change 🙌🏻
Kirsten Alexander
Kirsten Alexander
Georgia and Tessa are both friendly and professional and have helped fix my injuries and get me moving again. They are very hands on and I highly recommend them
Danielle de Gail
Danielle de Gail
The girls at FlexiFit are simply amazing. So kind, friendly, understanding and knowledgeable. They know exactly what my body needs. My neck pain has improved dramatically since going here. Love my visits!
Meil's Curic
Meil's Curic
The team at FlexiFit Physio are exceptional practitioners who genuinely care about the outcomes for their clients. When you book with Georgia or Tessa you know you have their full attention for the session, they are not juggling multiple clients and their hands on therapeutic approach is seamless and extremely effective to reduce pain and enable progression from injury. I can not recommend them more highly. Thanks guys!
Julia Fujikawa
Julia Fujikawa
My experience at FlexiFit Physiotherapy has been truly exceptional, and I would wholeheartedly recommend both Georgia and Tessa to anyone in search of effective support for managing persistent pain conditions. Both Georgia and Tessa have been integral to my journey in addressing both acute knee pain and long-standing issues with back pain, tension headaches, and migraines. In the past, my interactions with healthcare professionals haven't always yielded lasting results. However, the level of attentiveness and authentic care they've shown for my overall well-being and the underlying causes of my pain are clearly reflected in their hands-on approaches, follow- up care and advice and healing strategies. I feel so lucky to have found this practice.
Yolande Van Vuuren
Yolande Van Vuuren
These girls saved my day! Professional & friendly service… despite being fully booked, they were quick to respond & help me on the first possible cancellation! Felt so bad with vertigo, was off balance and literally needed support & help to get into the rooms, walked out a different person, independent & without help… just amazing!
Jenny Duke
Jenny Duke
I’ve been seeing firstly Georgia and then Tessa at Flexifit Physiotherapy since I moved to the area early in 2022. I went there initially because I wanted a physiotherapist in the Collaroy area, but then I stayed because they really help. They have always listened to my various problems, asked questions and then worked using both hands-on therapy and have given me exercises to do at home to complement the treatment, making sure I knew what I was doing and doing it correctly. You get their undivided attention for the whole appointment and it never feels like you are being rushed through as just another body to be treated and that they’d rather be somewhere else. Thank you and long may you keep up the good work!!!
Elizabeth Koudsy
Elizabeth Koudsy
Highly recommend the professional, personalised and friendly service delivered by both Tessa and Georgia. I sort after their expertise to alleviate back/shoulder/neck aches. Their hands on treatment style is effective and worth a visit. I feel like I have a new lease on life after an appointment.
Alan Bowers
Alan Bowers
Sisters are doing it... After years of uncomfortable aches and twinges I was referred to FlexiFit. Georgia is my therapist and I'm ecstatic to report no more sleep deprived nights and an improved range of movement in my shoulders and overhead. Coupled with an arsenal of exercises for prevention. I give you 5/5 Georgia - Thank you, so very much
Ivona Richter
Ivona Richter
Georgia is just amazing!! The treatment is personalised and hands on, providing exceptional results. I have no hesitation in recommending her services to anyone!!