Do your shoulders ache and have limited range of motion or weak spots in certain positions?
Shoulder injuries are very common in athletes and non athletes alike.
Since we started selling the Pahlavandle in 2017, we have received many testimonials of people who completely avoided the recommended surgery, or making very fast recoveries after it.
We found that swinging Indian clubs make it possible to move your shoulders freely and without pain, in a relatively short time. In this blog we will show you how. And if you do not have clubs or Pahlavandle, you can simply use water bottles to get started with building pain free shoulders!
Restoring range of motion for pain free shoulders
Your shoulders are designed to move around in many planes. By helping all the parts of your shoulder move freely, you can restore the normal mechanics of the shoulder, relieving pinching, inflammation, and pain.
After that, you can start strengthening the area to increase the stability of the shoulder girdle, and avoid further injuries.
Indian clubs have been used since the 1800’s in Europe as a form of early physiotherapy. The extended leverage and the circular swings offer unique advantages and benefits to improve shoulder health and mobility.
One of the reasons clubs are so good for healthy shoulders and recovery is increased blood flow. You can achieve a tremendous amount of work in a short time compared to other training methods, like free eights and resistance bands.
You can easily do 40 repetitions per minute on certain exercises without having to stop, or feeling exhausted.
In simple terms, increased blood flow to the muscles, tendons and ligaments provide a faster recovery.
Another aspect is that the weight of the club provides gentle traction throughout the swings, increasing the natural lubrication of the shoulder, elbow and wrist joints, and spine.
This is something that is not too often discussed, but mobility of the upper part of your spine (thoracic) is critical to shoulder health. If your spine is limited in its ability to extend and rotate, it’s going to affect shoulder function.
You may have heard the catch phrase ”motion is lotion”. It’s basically what Indian clubs do in a nutshell.
Our top 10 exercises for pain free shoulders
After an injury or surgery, the following circuit will help you return to daily activities, sports and other recreational activities.
All movements should be pain free! Your body will let you know if you’re moving too fast. Patience is key in any rehab process. If in doubt, consult your physician.
The circuit is a general conditioning program that provides a wide range of shoulder motion and actions.
Start light and do it daily for 2 weeks. After that, You may then gradually increase the weight of the Pahlavandle by adding gravel into the water bottles to provide more challenge.
Increasing the challenge is essential to strengthen the muscles that support your shoulders, and keep them stable. Keeping these muscles strong can relieve shoulder pain and prevent further injury. The exercises in the circuit address all the muscles you need to strengthen:
After your recovery, this circuit can be continued as a maintenance program for lifelong healthy shoulders.
Perform the exercises two to three days a week to maintain strength and range of motion in your shoulders.