Do you experience any discomfort in your shoulders? Shoulder trauma may be to blame, as you may not have realized. True, a shoulder injury might cause pain when you move your arm in a certain way or when you sleep.
The human shoulder joint is one of the most complex in the body. It’s designed to allow you to move your arm in any direction you like. Unfortunately, musculoskeletal diseases such as shoulder discomfort are prevalent. Numerous distinct bones, joints, and muscles might create various functional problems for each of the four joints in the shoulder. About 67% of people will have a shoulder problem at one point or another in their lives.
Injury to any shoulder area can cause pain or reduced range of motion. If you suffer from shoulder aches, try a few of the exercises mentioned here. If your shoulder pain does not subside after a few days of rest, ice packs, massage, and elevation, make an appointment with your doctor immediately.
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Shoulder pain can be alleviated with physical therapy exercises.
When it comes to dealing with shoulder pain, there are several exercises you can do at home in addition to those prescribed by your physical therapist. These shoulder-relieving exercises can be incorporated into a physical therapy regimen to help ease pain and prevent injury. The same goes for any physical activity: know your limits and don’t push yourself too far at the risk of injuring yourself further.
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These are some of the best workouts and stretches for relieving shoulder pain.
Pendulum:
Begin the pendulum exercise with your non-injured arm resting on a table or chair. First, make a circle with the sore arm while it hangs straight down. The circles should be small at first, but they should expand in size with time, and you should also regularly reverse their direction. This is an excellent exercise to do five to ten times a day.
Arm crossed over the chest:
You can perform this stretch by keeping your right hand out in front of your body and maintaining it close to your waist. Next, put your left hand behind your elbow and cross your right arm across your chest with your left hand. When the discomfort subsides, lower the arm. Release after 30 to 50 seconds of holding posture. Stretch out your muscles three to five times.
Release the neck:
Slowly tilt the chin toward the chest while sitting upright until you feel a stretch at the back of your neck. Next, lean to the left to stretch your right shoulder or to the right to extend your left shoulder, and then repeat. It is recommended that you hold the stretch for a minute on each side. Finally, take a few deep breaths to help you relax and get the most out of your stretch.
Expanding the chest:
For this exercise, you’ll need an exercise band, rope, strap, or tie. Grab one of these things with both hands and hold it behind your back. Next, gently raise your chin toward the ceiling by bringing your shoulder blades together. Hold ten to fifteen seconds of deep breathing. Three to five repetitions are recommended.
Conclusion:
The shoulder joint is complex, and it must function appropriately to feel normal. After an accident or surgery, the shoulder’s mechanics can change, so it’s critical to stay active. Working with trained therapists can improve this complicated joint mechanism.
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