Shoulder pain can be a debilitating condition that can severely affect your daily life. It is often caused by repetitive strain, poor posture, or injury. Your shoulder joint is the most mobile joint of your body which puts the shoulder muscles and joint at risk for injuries. Due to its high mobility and range of motion, the stability of your shoulder joint is compromised. The shoulder joint is also surrounded by many delicate structures that may also become injured. This will cause you shoulder pain. Fortunately, there are a number of exercises that can help to reduce shoulder pain and prevent future injuries.
Common Injuries That Cause Shoulder Pain:
Rotator Cuff Tears: The rotator cuff is a group of muscles and tendons that attach your upper arm bone to your shoulder blade. A tear can occur due to overuse, age-related degeneration, or acute injury.
Frozen Shoulder: Frozen shoulder, or adhesive capsulitis, occurs when the capsule of connective tissue that surrounds the shoulder joint becomes inflamed and stiff, restricting movement and causing pain.
As stated in its name, frozen shoulder is where the shoulder’s normal movements are restricted in all directions. The majority of those affected are presented with an inability to raise their arm to the side and overhead.
The causes of a frozen shoulder can be a previous shoulder dislocation, arthritis, old age, or diabetes. Frozen shoulder affects about 11% to 30% of people with diabetes mellites.
Shoulder Impingement: Shoulder impingement occurs when the tendons or bursae in the shoulder become compressed or pinched, leading to pain, inflammation, and limited range of motion.
Exercises to Reduce Shoulder Pain:
1. Pendulum Swing:
Stand with your good arm resting on a table or chair, and gently swing your injured arm in a circular motion for 1-2 minutes. This helps to improve mobility and blood flow to the shoulder.
2. External Rotation:
Lie on your side with your injured arm on top. Bend your elbow at a 90-degree angle and rest it against your side. Keeping your elbow in place, slowly rotate your arm outward as far as possible without causing pain. Hold for 5 seconds and repeat for 10 repetitions.
3. Scapular Squeeze:
Sit or stand with your arms by your sides. Squeeze your shoulder blades together and hold for 5 seconds before relaxing. Repeat for 10 repetitions.
4. Wall Angels:
Stand with your back against a wall and your arms at a 90-degree angle. Slowly slide your arms up and down the wall while keeping your elbows and wrists in contact with the wall at all times. Repeat for 10 repetitions.
5. Shoulder Flexion:
Lie on your back with your arms at your sides. Slowly raise your arms over your head and hold for 5 seconds before lowering them back down. Repeat for 10 repetitions.
In addition to these exercises, it is important to maintain good posture and avoid activities that may aggravate your shoulder pain. Kinesiology tape will also help to strengthen the shoulder muscle, while keeping it stable.
If your pain persists or becomes severe, it is important to seek medical attention to rule out a more serious injury.
In conclusion, shoulder pain can be a frustrating and debilitating condition, but with the right exercises and preventative measures, you can reduce your pain and prevent future injuries. Incorporate these exercises into your daily routine and consult with your healthcare provider for additional guidance and support.