Do you have shoulder pain? Did you know that the problem could be due to shoulder trauma? True, shoulder pain related to certain movements or that you experience while sleeping can result from a shoulder injury.
The shoulder joint is the most intricate in the human body. It’s intended to give you the adaptability to move your arm 360 degrees. Shoulder pain is one of the most common musculoskeletal disorders that people face. The shoulder is made up of 4 different joints with many bones, tendons, ligaments, and muscles, each of which can cause different functional disorders. It’s estimated that up to 67% of people will experience a painful shoulder condition at some point in their life.
Pain or loss of mobility due to injury is common in all parts of the shoulder. If you have shoulder pain, try these exercises given in this article to relieve your pain. Always see your doctor if you experience shoulder pain that doesn’t improve with rest, ice packs, massage, and elevation for a few days.
What happens if shoulder pain is not resolved?
Shoulder pain is one of the most overlooked problems, and we tend to think of it as something that will get better on its own. But, like any physical injury, leaving it alone can be a big problem in the long run. Therefore, you should consider getting help from a physical therapist for shoulder pain relief. Usually, stretching is one of the main exercises your therapist will provide you with. Stretching increases flexibility and relieves tension in the shoulders, relieves pain, and restores normalcy. Here are common and effective places to relieve shoulder pain that your physical therapist can offer you.
Physical therapy exercises for shoulder pain
Although your physical therapist will prescribe specific exercises to treat your specific shoulder injury, there are some exercises you can do at home to treat shoulder pain every day. These exercises can be part of a physical therapy treatment plan and a great way to relieve tension or strain in your shoulder and possibly prevent injury. As with any exercise, it’s important to know your limits and not try too hard and risk other injuries.
Across the chest:
- Bring your right hand out in front of you and bring it to your waist.
- Reach your left arm behind your elbow by pulling your right arm to your left and across your chest.
- Hold for 30-60 seconds, then relax and repeat with your left hand.
- Repeat 3-5 times.
If you have pain in your shoulder, lower your arm until the pain subsides. The goal is to be able to pull your right arm through the chest without pain.
This is one of the simplest shoulder physiotherapy exercises. It’s great to do while sitting at your desk at work, watching TV, or even as part of your daily morning assignment. It is said to help the shoulder joint, and its muscles maintain or increase flexibility and movement range.
- Let your other hand hang freely on the back of the chair with one hand and circle it clockwise and counterclockwise several times.
- Then release and repeat on the opposite side.
Doing this exercise several times a day will increase flexibility and allow you to warm up your joints before exercise.
- Stand in the doorway with your hands up so that your elbows are at a 90-degree angle.
- Place each hand on one side of the door frame, stand one foot forward, and align your neck with your spine.
- Lean forward as you lean against the door frame.
- Hold the stretch for 20-30 seconds.
- Repeat 2-3 times.
Dog Downward is known as a popular yoga pose and is great for stretching and strengthening the shoulders and back muscles.
- Start with your arms and knees, then press the mat with your palms to raise your hips. If necessary, keep your knees slightly bent and distribute your weight over the palms of your hands and feet.
- Your spine should be straight, and your head should be pointing toward your feet so that your shoulders and back can extend well over your head.
Release your neck:
- Sit up straight and slowly raise your chin to your chest until you feel a stretch in your neck.
- Try moving your head to the left to straighten your right shoulder or moving your head to the right to straighten your left shoulder.
- Hold the stretch for up to one minute in each direction and take deep breaths as you focus on relaxation.
- Repeat 3-5 times.
To encourage the stretch, raise your arms as you pull them across your chest until they reach your shoulders.
- Stand with your hands behind your back, holding an exercise strap or towel, gently moving your shoulders toward each other, and opening your chest.
- Lift your chin to lookup
- Deepen the stretch by placing your hands on the rope or towel.
- Take a deep breath and release it for 10 to 15 seconds.
- Repeat 3-5 times.
- Sit up straight in a chair on your knees.
- Bend your body to the right and place your left hand outside your right thigh.
- Relax your shoulders while looking down at your right thigh and gently pressing on your right thigh.
- Take a deep breath and release it for 10 to 15 seconds; repeat with the left side.
- Repeat both sides 3-5 times.
This stretch is great for your shoulders and neck.
This is one of the most natural areas to relieve shoulder tension.
- To do this properly, stand with your legs shoulder-width apart and your arms hanging freely at your sides.
- Turn your shoulders forward, then up, and finally back in one gentle motion.
- Repeat about ten times, then let the spindle run back to the front.
- Like shoulders roll, the arms increase shoulder mobility and relieve muscle tension.
- When doing arm circles, make sure you have enough room around you to keep your arms straight.
- Stand with your back straight and extend your right arm in front of you.
- Raise your arms in a circular motion without bending your elbows, then rotate them completely to return them to their original position.
- Repeat this movement about ten times on each side.
- Stand with your legs wide apart, keep your arms back and lock your palms behind your back.
- Open your chest and bend forward at your hips as you raise your locked arms above your head.
- Bend as much as you can and hold this position for a few seconds before returning.
This exercise helps relax the back of your shoulders and works wonders after a long day at work. This particular exercise is great for pain relief during shoulder physiotherapy.
The shoulder is a complex joint, and for the shoulder to feel normal, it must function normally. It is not uncommon for shoulder mechanics to become abnormal after injury or after surgery. So exercise is a must. Working with experienced therapists can help improve this complex joint mechanism.
Hyderabad shoulder clinic physiotherapists perform their therapy soothingly and gently. We will train you in the right way to perform various exercises and techniques. Our therapist’s excellent work will greatly speed up the relief of pain in your shoulder by restoring proper shoulder movement early. Fortunately, many patients with shoulder injury do not require surgical treatment. In most cases, physical therapy is enough to fix the problem with your shoulder. Contact Dr Chandra Sekhar at 099595 88389 today to learn more about our program and how it can relieve your pain.