{"id":1038,"date":"2020-04-17T18:33:01","date_gmt":"2020-04-17T18:33:01","guid":{"rendered":"https:\/\/genesisortho.wpengine.com\/?page_id=1038"},"modified":"2024-10-03T09:21:01","modified_gmt":"2024-10-03T09:21:01","slug":"top-5-exercises-to-relieve-shoulder-pain","status":"publish","type":"page","link":"https:\/\/genesisortho.com\/ar\/top-5-exercises-to-relieve-shoulder-pain\/","title":{"rendered":"\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641"},"content":{"rendered":"
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t\t
<\/div>\n\t\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t

\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0643\u062a\u0641<\/span><\/h2><\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\u0645\u0641\u0635\u0644 \u0627\u0644\u0643\u062a\u0641 \u0647\u0648 \u0623\u0639\u0642\u062f \u0645\u0641\u0635\u0644 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0625\u0646\u0633\u0627\u0646. \u0625\u0646\u0647 \u0645\u0643\u0644\u0641 \u0628\u0645\u0646\u062d\u0643 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u0643 360 \u062f\u0631\u062c\u0629 \u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u0633\u0645\u062d \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646\u0647\u0627 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627.<\/p>

\u0645\u0639 \u0643\u0644 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0645\u0643\u0648\u0646\u0629 \u0644\u0644\u0643\u062a\u0641 \u060c \u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0633\u0628\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0627\u0644\u0645 \u0627\u0644\u0643\u062a\u0641<\/a>, try these exercises to help relieve your pain. Remember to always see a\u00a0orthopedic doctor\u00a0if you experience shoulder pain that is not relieved by several days of rest, ice, massage, and elevation.<\/p>

1. \u0634\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0639\u0628\u0631 \u0627\u0644\u0635\u062f\u0631<\/strong>\u00a0- \u0636\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0623\u0645\u0627\u0645\u0643 \u060c \u0648\u0627\u062c\u0639\u0644\u0647\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062e\u0635\u0631\u0643. \u0645\u062f \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u062e\u0644\u0641 \u0643\u0648\u0639\u0643 \u060c \u0648\u0627\u0633\u062d\u0628 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0639\u0628\u0631 \u0635\u062f\u0631\u0643. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u0644\u0645 \u0641\u064a \u0643\u062a\u0641\u0643 \u060c \u0623\u0646\u0632\u0644 \u0630\u0631\u0627\u0639\u0643 \u062d\u062a\u0649 \u064a\u062e\u0641 \u0627\u0644\u0623\u0644\u0645. \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0633\u062d\u0628 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0639\u0628\u0631 \u0635\u062f\u0631\u0643 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u064a \u0623\u0644\u0645. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u0627\u0633\u062a\u0631\u062e \u0648\u0643\u0631\u0631 \u0630\u0644\u0643 \u0628\u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0633\u0631. \u0643\u0631\u0631 3-5 \u0645\u0631\u0627\u062a.<\/p>

2. \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0639\u0646\u0642<\/strong>\u00a0- \u0627\u062c\u0644\u0633 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u062b\u0645 \u062d\u0631\u0643 \u0630\u0642\u0646\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u0645\u0624\u062e\u0631\u0629 \u0631\u0642\u0628\u062a\u0643. \u062d\u0627\u0648\u0644 \u0625\u0645\u0627\u0644\u0629 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0644\u062a\u0645\u062f\u064a\u062f \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0623\u0648 \u0625\u0645\u0627\u0644\u0629 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u062a\u0645\u062f\u064a\u062f \u0643\u062a\u0641\u0643 \u0627\u0644\u0623\u064a\u0633\u0631. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u062a\u062c\u0627\u0647 \u060c \u0648\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0628\u064a\u0646\u0645\u0627 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0643\u0631\u0631 3-5 \u0645\u0631\u0627\u062a.<\/p>

\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u0645\u062f\u062f \u060c \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u0643 \u0648\u0623\u0646\u062a \u062a\u0633\u062d\u0628\u0647 \u0639\u0628\u0631 \u0635\u062f\u0631\u0643 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0643\u062a\u0641\u0643.<\/p>

3. \u062a\u0648\u0633\u064a\u0639 \u0627\u0644\u0635\u062f\u0631<\/strong>\u00a0- \u0636\u0639 \u0631\u0628\u0627\u0637\u064b\u0627 \u0631\u064a\u0627\u0636\u064a\u064b\u0627 \u0623\u0648 \u062d\u0628\u0644\u064b\u0627 \u0623\u0648 \u0631\u0628\u0627\u0637\u064b\u0627 \u0623\u0648 \u062d\u062a\u0649 \u0631\u0628\u0637\u0629 \u0639\u0646\u0642 \u062e\u0644\u0641 \u0638\u0647\u0631\u0643 \u0648\u0627\u0645\u0633\u0643\u0647 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u062d\u0632\u0627\u0645 \u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u062a\u062c\u0627\u0647 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0648\u0627\u0631\u0641\u0639 \u0630\u0642\u0646\u0643 \u0628\u0631\u0641\u0642 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0644\u0645\u062f\u0629 10 \u0625\u0644\u0649 15 \u062b\u0627\u0646\u064a\u0629 \u062b\u0645 \u062d\u0631\u0631. \u0643\u0631\u0631 3-5 \u0645\u0631\u0627\u062a.<\/p>

\u0644\u0625\u062d\u0631\u0627\u0632 \u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u060c \u062d\u0631\u0643 \u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636 \u0639\u0644\u0649 \u0627\u0644\u062d\u0632\u0627\u0645.<\/p>

4. \u064a\u062c\u0644\u0633 \u062a\u0648\u064a\u0633\u062a<\/strong>\u00a0\u2013 Sit straight up in a chair with your\u00a0knees\u00a0together. 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.<\/p>

5. \u0634\u062f \u0627\u0644\u0643\u062a\u0641 90 \u060c 90<\/strong>\u00a0- \u0642\u0641 \u0641\u064a \u0627\u0644\u0645\u062f\u062e\u0644 \u060c \u0648\u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0643\u0648\u0639\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0630\u0631\u0627\u0639\u0643 \u062a\u0634\u0643\u0644 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u062c\u0633\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0643\u062a\u0641. \u0636\u0639 \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u0623\u062d\u062f \u062c\u0627\u0646\u0628\u064a \u0625\u0637\u0627\u0631 \u0627\u0644\u0628\u0627\u0628 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u0646\u062a \u062a\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0645\u062d\u0627\u0630\u0627\u0629 \u0639\u0646\u0642\u0643 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a. \u0627\u0646\u062d\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u0646\u062a \u062a\u0633\u062a\u0639\u062f \u0644\u0625\u0637\u0627\u0631 \u0627\u0644\u0628\u0627\u0628. \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629. \u0643\u0631\u0631 2-3 \u0645\u0631\u0627\u062a.<\/p>

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u0641\u062d\u0627\u0648\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0644\u062a\u062e\u0641\u064a\u0641 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629<\/a> \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629.<\/p>

And if you’re looking for more shoulder stretches beyond the core stretches listed above, try these additional stretches below.<\/p>

1. Eagle arms spinal rolls<\/strong><\/p>

This exercise stretches your shoulder muscles. If the arm position is uncomfortable, do this exercise by holding opposite shoulders.<\/p>