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ARM EXERCISES TO DO AFTER VACCINATION

With what’s happening in the world right now, it only seems right to get your immune system the much-needed help it needs to fight off viruses. Getting a shot at the clinic might not be the most enjoyable time for you but vaccination is necessary to boost your body and CDC recommends everyone 6 months and older to get the flu shot each year. 

Vaccination shots are safe, most people have little or no reaction to the flu shot after receiving it. Most of the time, the only side effect that  people report after getting the shot is the discomfort around the arm such as soreness, redness, and swelling. 

So, how can you manage the soreness and swelling? 

  • Get vaccinated in your non-dominant arm – if you’re a right-handed person have your vaccination on your left arm. 
  • Do some arm exercises to increase the blood flow and to help disperse the vaccine throughout the area. 

And that’s exactly where Physical therapists come in and help out. There are tons of arm exercises out there. But as we have reminded you from time to time, have a consultation can be helpful to get you started with the right ones and that these exercises are for physical comfort only.  

Always remember to warm your muscles and hydrate as you go along with these exercises. So, here are the basic ones you can start doing from home. 

1.Shoulder-flexion extension

How to do this:

  • You can do this sitting or standing straight, extend your arms straight. 
  • Squeeze your shoulder blades together and pull your arms back and down. 
  • Hold for as long as you can  
  • Slowly return to the starting position.

2. Shoulder abduction-adduction

How to do this?:

  • Stand or sit straight, raise your arm over your head as far as you can without pain. 
  • Hold this position for as long as you can 
  • Do not raise your arm over your head if you feel some discomfort

3. Shoulder horizontal- abduction adduction

How to do this:

  • Stand or sit straight, stretch your arms out to your side 
  • Then, Bring it back to you
  • Support it  with the other arm and stretch 
  • Return to neutral position then repeat on the other arm

4. Shoulder external & internal rotation

How to do this:

  • You can do this even if you’re standing or sitting 
  • Keep your elbows locked out nice and straight and about a 90-degree angle or in an “L” position, on your side
  • Start by moving or rotating your arm inward and back up again. 

5. Shoulder D1 flexion-extension

How to do this:

  • Like all the other exercises mentioned, you can do this either standing or sitting properly. 
  • Move your arm in a diagonal direction, imitating as if you’re throwing a ball overhead, extend your arm outward, and back down
  • Repeat the process as desired. 

6. Shoulder D2 flexion-extension

How to do this:

  • Like all the other exercises mentioned, you can do this either standing or sitting properly. 
  • Move your arm in a diagonal direction, imitating as if you’re grabbing and buckling a seatbelt however, extend your arm outward and feel the stretch in your shoulder muscles. 
  • Repeat the process as desired. 

These exercises focus a lot on your shoulder muscles. After some time, you would feel some relief. But take note that if the pain doesn’t go away, better consult your Physician and inform your Physical Therapist as well to give your further instructions on what to do.