Brachial plexus injury is one of the most common injuries faced by athletes. The cause behind this injury is the wrong way of practicing specific exercises. If you are a sports player or an athlete, you should always make sure that you follow some exercises that will help you stay healthy and fit.
As a fitness expert, I always suggest people use some simple and effective exercises to keep them fit and healthy. So here are some effective brachial plexus injury exercises.
About Brachial Plexus Injury
This injury is called brachial plexus injury because it affects the nerves present in the shoulder and neck regions. If this nerve gets damaged, it causes pain in the shoulders, arm, neck, and fingers.
Brachial plexus injury is the most common injury faced by athletes, especially cricket players. This injury is caused due to the impact of the bat on the shoulder region.
Brachial plexus injury can be caused due to several reasons. Some people may say that this injury is caused due to overuse. Others might claim that this injury is caused due to a lack of fitness.
However, there is no scientific evidence to prove that either of these statements is true. This injury can be caused due to a number of reasons. It can also happen due to an accident.
The first step in treating this injury is to rest the injured person. After that, you should apply ice packs to the affected area. Next, it would be best to use a soft tissue massage to reduce the swelling. If this doesn’t help, you can consult a doctor.
If your symptoms persist for more than two weeks, then you should visit a doctor. It would be best if you also tried to avoid activities that cause stress to your arms. You can ask your friends or your parents if they can help you in this regard.
Best Brachial Plexus Injury Exercises
Brachial plexus injury is one of the most common injuries faced by athletes. Following exercises are the best for brachial plexus injury.
1. Shoulder shrug exercise
This exercise is known as “shoulder shrug.” The patient needs to lift the shoulders from the ground and lower them back. This is performed 30 times in each session. Therefore, you may need to complete this exercise 3 to 5 times daily.
How to do shoulder shrug exercise:
If you want to have a robust shoulder girdle, you should do exercises to strengthen the shoulder girdle. One of the best exercises is called “shoulder shrug.” The patient needs to lift the shoulders from the ground and lower them back. This is performed 30 times in each session. Therefore, you may need to complete this exercise 3 to 5 times daily.
Benefits of shoulder shrug exercise:
- it can help you gain strength in your shoulders
- it is easy to do and requires no equipment
- you can perform it anywhere
- you can do it even if you are in bed
- anyone can do it
2. Shoulder abduction exercise
The shoulder girdle consists of muscles that help you to support your head and your spine. It also allows you to maintain a good posture. It is made up of muscles like the deltoid, pectoralis major, and triceps brachii. Your shoulders are also part of your core. They are used for balance and for moving your arms. Therefore, shoulder exercises are important because they help improve your posture and strengthen your body.
How to do shoulder abduction exercise:
This exercise is also known as “shoulder abduction.” It helps to strengthen the shoulder girdle muscles, and it also improves your core stability. It is performed by lifting the shoulder towards the back and then dropping it back. This is done 30 times in each session.
You may need to complete this exercise 3 to 5 times per day. T5-T6 Exercises: T5-T6 exercise is also called “elbow extension.” It helps to strengthen the shoulder girdle muscles, and it also improves your core stability.
It is performed by lifting the elbow forward and then dropping it back. This is done 30 times in each session. Therefore, you may need to complete this exercise 3 to 5 times daily.
Benefits of shoulder abduction exercise:
- you will improve your posture
- you will get stronger
- you will be able to carry things with ease
- you will be able to lift things that are heavy for you
3. Shoulder stand exercise
This exercise will help you strengthen your upper body muscles, and it will also increase the flexibility of your back. You can do this exercise in a standing or sitting position.
You need to stand straight on the ground and hold your hands straight up to do this exercise. Then lift your arms slowly and gradually until your arms are fully extended.
You can then place your arms at your sides and lean forward. You can also bend forward if you feel comfortable until your head touches your knees. Now, repeat this movement ten times. You need to stand straight on the ground and hold your hands straight up to do this exercise.
Then lift your arms slowly and gradually until your arms are fully extended. You can then place your arms at your sides and lean forward. You can also bend forward if you feel comfortable until your head touches your knees.
How to do shoulder stand exercise:
The best way to do this exercise is to start by holding your arms straight up in the air. It would be best if you kept your feet flat on the ground. As you lift your arms, you should feel your chest expanding and contracting. Don’t let your arms go too far because you could injure yourself.
Benefits of shoulder stand:
- you can make shoulder stands any time of the day
- you can do them when you are doing other exercises
- you can do them in the morning or the evening
- you can do them before you go to bed
- you can do them for as long as you want
4. Push-up’s exercise
If you want to make your chest muscles stronger, this is the best exercise. To do this exercise, lie down flat on the floor and raise your head and shoulders off the floor. Your arms should be straight, and your hands should be placed close together. Now try to increase your chest as much as you can.
If you feel pain in your chest, then don’t do it. This is a simple yet effective exercise that will increase the size of your biceps. Sit down on a bench or chair and place your hands on the seat. Keep your elbows on the court. Lift your left arm so that it’s parallel to the floor. Slowly bring the right hand towards the left.
How to do push-ups exercise:
Try to keep your body completely straight. Don’t let your back sag or your knees bend. If you can’t do it, you can use a chair or other object as support. Keep your body completely straight. You should feel your chest muscle working hard.
Try to hold this position for 30 seconds. If you can’t, you can try for a minute or two. Once you have mastered this exercise, try to increase the number of repetitions you do. You can also try doing this exercise with your legs.
Benefits of push-ups exercise:
- you will be able to push yourself up to more
- you will be able to lift heavier weights
- you will be able to use your muscles more
- you will be able to do more push-ups
- you will be able to do more pull-ups
- you will be able to perform more push-ups
5. Chin-up’s exercise
If you want to strengthen your shoulders and back muscles, chin-ups are the best exercise. You need to place your hands on the floor and lift your body upwards to do this exercise. First, keep your legs straight, and then pull your body upwards until your chest touches the floor.
This exercise can be done in a number of different ways. You can use a chin-up bar or even use a chin-up machine. The chin-up bar has a long handle attached to a chin-up bar. The chin-up bar is a piece of equipment that you can find in gyms, health clubs, or even at home.
How to do chin-up’s exercise:
I do this exercise because I know it will help me get strong. I also use this exercise to work out my shoulders and back muscles. To do this, I place my hands on the floor and lift my body upwards. Then I keep my legs straight and lift my body as high as possible. I do this exercise about 20 times. This is a good exercise for all people who want to get strong.
Benefits of chin-up’s exercise:
- this exercise will help you to have a strong neck and shoulder
- you will feel a burning sensation when you do this exercise
- it is easy to do
- you can do this exercise anytime and anywhere
6. Chest press exercise
This is one of the best exercises for the chest muscles, but make sure that you don’t do it on a hard surface if you want to perform this exercise.
You can perform this exercise in a standing or lying position. To do this exercise, you need to place your hands on the ground and lift your upper body until your chest touches the floor.
How to do chest press exercise:
When doing this exercise, you should make sure that your body is straight and using the proper technique. Could you not do it too quickly or too slowly? You should try to lift your body as fast as possible, but if you feel that you are going to fall, you should stop.
If you are doing this exercise on a soft surface, it is easy to do it, but if you are doing it on a hard surface, you need to make sure that you don’t hurt yourself.
Benefits of chest press exercise:
- This exercise strengthens your shoulders and arms.
- It is a great exercise to do when you are sitting at your desk
- It is a very effective exercise for building up your shoulders
- It is very easy to do
7. Wrist Rotation exercise and how to do
This is one of the most effective exercises for getting rid of brachial plexus injury. All you need is to bend your elbow 90 degrees and hold your hand with your palm facing downwards.
Then you need to rotate your wrist in a circular motion. This will strengthen your muscles, and it will also help you keep your arm in position for a longer time.
It is important to know that doing this exercise correctly is essential. First, you need to make sure that you are holding your arm correctly. If you are not, you might get hurt. You should make sure that your elbow is bent at a 90-degree angle for starters.
The second thing you need to do is hold your hand with your palm facing down. If you have your hand in the correct way, your writing should be on your forearm, not your bicep. The third thing you need to do is rotate your wrist in a circular motion.
If you rotate your wrist upward, you will get stronger, but if you rotate it downward, you will weaken your muscles.
Benefits of wrist rotation exercise:
- it will help you to improve your posture
- it will help you to get stronger
- it will help you to reduce your shoulder pain
- it will help you to get flexible
Conclusion
Brachial plexus injuries are common in children due to car accidents. These exercises will help you to recover from this injury.